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#)
Tuesday, November 22, 2011
Thanksgiving Day WOD – 9:00am only
Strength
3×5 Weighted chin up
Conditioning
Accumulate 2 minutes of L-sit holds.
Run 400m every time you touch touch down.
Saturday, November 19, 2011
3 Rounds:
1 Minute max reps – KB Push press (35#/25#)
1 Minute max calories – Row
1 Minute max reps – Parallette pass-throughs
1 Minute max reps – Double unders
1 Minute of rest
