Sonz Exercise of Decatur - Gym, Fitness, Training, Coaches 2008-05-16T04:52:09Z Eric Willis Copyright 2008, Eric Willis SPHPBLOG WOD WOD

5 Rounds for Time of:

100 Meters
20 Squats
100 Meters
15 Push-Ups
100 Meters
10 Burpees
100 Meters
5 Handstand Push-Ups

]]> http://decatur.sonzexercise.com/index.php?entry=entry080515-080946 2008-05-15T00:00:00Z 2008-05-15T00:00:00Z WOD HELEN

3 Rounds For Time
400m Run
21 Kettle Bell Swings M.55, W.35
12 Pull-Ups

RUN FAST, SWING HARD, PULL HARD!]]> http://decatur.sonzexercise.com/index.php?entry=entry080514-075920 2008-05-14T00:00:00Z 2008-05-14T00:00:00Z WOD 10 Rounds for Time

Row 250 meters
Bench Press 25 Reps
(M.95#, W45#)

]]> http://decatur.sonzexercise.com/index.php?entry=entry080513-070249 2008-05-13T00:00:00Z 2008-05-13T00:00:00Z WOD
"GRACE"

Clean and Jerk

30 Reps for Time

M#135, W#85]]> http://decatur.sonzexercise.com/index.php?entry=entry080512-044613 2008-05-12T00:00:00Z 2008-05-12T00:00:00Z WOD WOD

5 Rounds for time

200m Run odd rounds- 250m Row before even rounds
15 Overhead Squat M. 95# W. 65#
20 Deadlift M. 95# W. 65#
25 Leg Lifts
30 Double Unders
alternate 250m Rows and 200m Runs at the start of every Round.]]> http://decatur.sonzexercise.com/index.php?entry=entry080510-082905 2008-05-10T00:00:00Z 2008-05-10T00:00:00Z DHS Congrats to Decatur High School

Everyone in the Group finished Fran under 8:30
Big Props to Rich- senior at DHS, blazing time 6:35 Rx

We will miss having all of you at Sonz.
Thanks for putting in all the hard work!]]> http://decatur.sonzexercise.com/index.php?entry=entry080509-122611 2008-05-09T00:00:00Z 2008-05-09T00:00:00Z WOD
"Fran"
No explanation needed here....]]> http://decatur.sonzexercise.com/index.php?entry=entry080509-071651 2008-05-09T00:00:00Z 2008-05-09T00:00:00Z WOD WOD

20 Burpees
20 Turkish Get-Ups
400 meter Run
10 Turkish Get-Ups
800 meter Run
20 Turkish Get-Ups
400 meter Run
20 Burpees]]> http://decatur.sonzexercise.com/index.php?entry=entry080508-071027 2008-05-08T00:00:00Z 2008-05-08T00:00:00Z WOD

WOD

7 Rounds for Time:

7 Thrusters (M.#75, W.#55)
7 Burpees
7 Pull-Ups

]]> http://decatur.sonzexercise.com/index.php?entry=entry080507-054054 2008-05-07T00:00:00Z 2008-05-07T00:00:00Z WOD
Box Jumps/Sit Ups/Handstand Push Ups
10-15-1
9-15-2
8-15-3
7-15-4
6-15-5
5-15-6
4-15-7
3-15-8
2-15-9
1-15-10
]]> http://decatur.sonzexercise.com/index.php?entry=entry080506-064751 2008-05-06T00:00:00Z 2008-05-06T00:00:00Z