W.O.D. 11/29/10

Clean and Push Press 3,3,3,1,1

Then:

50 Med ball Cleans and Wallball shots

W.O.D. 11/26/10

Complete Each couplet for 4 rounds / 1 min of each:

Alt KB Swings / Mt Climbers

Sandbag Half moons / Sandbag catch squat

Slamball / Knees to Elbows

W.O.D. 11/25/10

Happy Thanksgiving!

150 Thrusters for time

every minute on the minute, 5 Pull-ups,10 push-ups

W.O.D. 11/24/10

Rope Climb- 3 accents

Reverse bodyweight Fran:

Burpee/Pull-ups

9/15/21

W.O.D. 11/23/10

5 Rounds for time:

400M run

6 Deadlifts

10 OH Lunge

Thanksgiving workout 8AM Thursday, All Levels

W.O.D. 11/22/10

Clean and Push Press 5×3

Tabata These:

KB Snatch

Rower

Air Squat

W.O.D. 11/12/10

1-10

Deadlift / Burpee

W.O.D. 11/11/10

30 sec each station for 20 min:

Bench Press / Walking Swings / Wall Ball

W.O.D. 11/10/10

5 rounds 

20 KB Snatch / 200 m sprint / 20 broad jumps

W.O.D. 11/09/10

1000 M Row / 100 pull-ups / 100 push-ups

20 min to complete, burpees  penelty for unfinished

Congrats Kristen on the Burpee-pull-up!