Wednesday, November 30, 2011
Strength
5×3 Push press
Conditioning
AMRAP in 15 minutes of:
7 Pull ups
14 Hang power cleans (115#/75#)
21 Sit ups
Tuesday, November 29, 2011
For Time:
10 Front squats (155#/95#)
20 Double unders
8 Front squats
30 Double Unders
6 Front squats
40 Double Unders
4 Front squats
50 Double Unders
2 Front squats
60 Double Unders
Saturday, November 26, 2011
3 Rounds for time of:
Run 200m
10 Pull ups
Run 200m
15 Burpees
Run 200m
30 Overhead walking lunges (45#/25#)
*Advanced men wear a 20# vest * Advanced women wear a 14# vest
Thursday, November 24, 2011
Happy Thanksgiving! – Only 9:00am WOD today
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
Supermans, 50 reps
Ring dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms
*30 minute time cap
Wednesday, November 23, 2011
Thanksgiving Day WOD – 9:00am only
Strength
3×5 Deadlift
Conditioning
“Karen”
150 Wall ball for time (20#/14#)