Week 02: November 08, 2012 – Thursday
Samson Stretch – 10×3
Overhead Squat - 10×3
Sit-ups - 10×3
Back Extensions - 10×3
Dips - 10×3
WOD:
20 Squats
30 Lunges
40 Toe Touches
50-second Wall Sits
50 Plyo Jumps
time: 15:40 – 2 rounds
Week 02: November 05, 2012 – Monday
Samson Stretch – 10×3
Overhead Squat - 10×3
Sit-ups - 10×3
Back Extensions - 10×3
Negatives - 10×3
Dips - 10×3
time: 5 rounds in 19:45 mins
Week 02: November 04, 2012 – Sunday
25 minute run
2 Min Lunges
2 Min Mountain Climbers
10 push ups + 15 tricep dips, alternately in 3 Mins
30 sec Regular Squats
30 sec Jump Squats
30 sec Regular Squats
30 sec Jump Squats
Week 02: November 03, 2012 – Saturday
WARM UP
Samson Stretch – 10×3
Overhead Squat - 10×3
Sit-ups - 10×3
Back Extensions - 10×3
Negatives - 10×3
Dips - 10×3
WOD 1
10 Push ups
15 Mountain Climbers
10 Jump Squats
15 Situps
5 rounds = 9:50 mins
(10 min rest)
WOD 2
80 Situps
70 Air Squats
60 Mountain Climbers
50 Burpees
40 Jump Squats
30 Hollow Rocks
20 Hand Release Push ups
10 Burpees
time: 18:34 mins
Week 02: October 31, 2012 – Wednesday
Samson Stretch – 10×3
Overhead Squat - 10×3
Sit-ups - 10×3
Back Extensions - 10×3
Negatives - 10×3
Dips - 10×3
WOD:
10 Burpees
15 Pushups
20 Plank Toe Taps
25 Scissor Abs
30 Squats
5 Rounds in 23:20 mins.
Week 02: October 27, 2012 – Saturday
(source)
*squats: 10lbs plates + 10lbs bar = 20 lbs
performance:
11 minute run
wod time: 7:34:54
***
today’s WOD was quite easier than the other that I’ve done but it really pushed to make a better time and I think I did. 
I’ll make sure to do something more challenging for the next 2 days.
