http://decatur.sonzexercise.com/index.php Copyright 2008, Eric Willis Eric Willis en-US SPHPBLOG 0.4.8 http://decatur.sonzexercise.com/index.php?entry=entry080510-082905 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 Eric Willis Sat, 10 May 2008 12:29:05 GMT http://decatur.sonzexercise.com/comments.php?y=08&m=05&entry=entry080510-082905 http://decatur.sonzexercise.com/index.php?entry=entry080509-122611 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 Eric Willis Fri, 09 May 2008 16:26:11 GMT http://decatur.sonzexercise.com/comments.php?y=08&m=05&entry=entry080509-122611 http://decatur.sonzexercise.com/index.php?entry=entry080509-071651
"Fran"
No explanation needed here....]]> Workout of the Day http://decatur.sonzexercise.com/index.php?entry=entry080509-071651 Eric Willis Fri, 09 May 2008 11:16:51 GMT http://decatur.sonzexercise.com/comments.php?y=08&m=05&entry=entry080509-071651 http://decatur.sonzexercise.com/index.php?entry=entry080508-071027 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 Eric Willis Thu, 08 May 2008 11:10:27 GMT http://decatur.sonzexercise.com/comments.php?y=08&m=05&entry=entry080508-071027 http://decatur.sonzexercise.com/index.php?entry=entry080507-054054

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 Eric Willis Wed, 07 May 2008 09:40:54 GMT http://decatur.sonzexercise.com/comments.php?y=08&m=05&entry=entry080507-054054 http://decatur.sonzexercise.com/index.php?entry=entry080506-064751
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
]]> Workout of the Day http://decatur.sonzexercise.com/index.php?entry=entry080506-064751 Eric Willis Tue, 06 May 2008 10:47:51 GMT http://decatur.sonzexercise.com/comments.php?y=08&m=05&entry=entry080506-064751 http://decatur.sonzexercise.com/index.php?entry=entry080505-072841 WOD

AMRAP in 20 Minutes

10 Med Ball Cleans (M #20, W #16)
10 Push Jerk (M #115, W #85)
10 Kettle Bell Swings (M #70, W #35)

]]> http://decatur.sonzexercise.com/index.php?entry=entry080505-072841 Eric Willis Mon, 05 May 2008 11:28:41 GMT http://decatur.sonzexercise.com/comments.php?y=08&m=05&entry=entry080505-072841 http://decatur.sonzexercise.com/index.php?entry=entry080503-120536 WOD

Filthy Fifty
Version 5.0

"Failure, to me, is not having the desire to try. Having the desire to try is in it's own way success."
Bobby Knight

GO HAWKS!]]> http://decatur.sonzexercise.com/index.php?entry=entry080503-120536 Eric Willis Sat, 03 May 2008 16:05:36 GMT http://decatur.sonzexercise.com/comments.php?y=08&m=05&entry=entry080503-120536 http://decatur.sonzexercise.com/index.php?entry=entry080502-070801 WOD

400 meter Sprint
1 1/2 lap Lunge
200 meter Sprint
1 1/2 lap Lunge
200 meter Sprint
1 1/2 lap Lunge
200 meter Sprint
1 1/2 lap Lunge
400 Meter Sprint

"There is nothing the body suffers which the soul may not profit by"
George Meredith
]]> http://decatur.sonzexercise.com/index.php?entry=entry080502-070801 Eric Willis Fri, 02 May 2008 11:08:01 GMT http://decatur.sonzexercise.com/comments.php?y=08&m=05&entry=entry080502-070801 http://decatur.sonzexercise.com/index.php?entry=entry080501-054849 WOD

"Diane"

21-15-9

Deadlift (M# 225, W#155)
Handstand Push-Ups]]> http://decatur.sonzexercise.com/index.php?entry=entry080501-054849 Eric Willis Thu, 01 May 2008 09:48:49 GMT http://decatur.sonzexercise.com/comments.php?y=08&m=05&entry=entry080501-054849