Thursday WOD (11/27/14) Happy Thanksgiving!

HT

There will be only 1 WOD at 9 AM today!

Complete for time:
100 Double unders
75 Wall ball shots (20/14)
50 Kb swings (45/35)
25 Chest-to-bar
3 Rope climbs
25 Calorie row
50 Front rack lunges (75/55)
75 Push-ups
100 Sit-ups

Wednesday WOD (11/26/14) Farmer carries!

 

PC

Squat
5-5-5
Then…
Complete 3 Rounds for time:
200m Farmer carry (40/30)
12 Power cleans (135/95)
24 Bar jumps

Tuesday WOD (11/25/14) Bang!

K2E

Complete 4 rounds for time:
10 Pistols
10 Knees-to-elbows
20 Burpees

Monday WOD (11/24/14) Deadlifts, Running, Sit-ups

WSU

For time:
800m Run
20 Weighted Sit-ups (45/25)
20 Deadlifts (225/155)
400m Run
15 Weighted Sit-ups
15 Deadlifts
200m Run
10 Weighted Sit-ups
10 Deadlifts

Saturday WOD (11/22/14) M Day Cardio challenge

DU

For time:
100 cal row
300 Double unders
Run 1 mile

Friday WOD (11/21/14) “Helen”

run

“Helen”
3 Rounds for time:
Run 400m
21 Kb swings (50/35)
12 Pull-ups

Thursday WOD (11/20/14) Get to 100

TTB

Squat clean practice
Then…
EMOM:
Clean and Jerk (135/95) 2 Reps
Toes-to-bar until end of minute

(Workout ends when you reach 100 TTB)

Wednesday WOD (11/19/14) Strength work

PU

Squat Snatch Practice
Then…
Deadlift
5-5-5
Overhead Squat
10-10-10
Weighted Pull-ups
5-5-5-5-5

Tuesday WOD (11/18/14) 55 reps of each

Lisa

For time:
10-9-8-7-6-5-4-3-2-1
SDHP (75/55)
Bar Jumps
Push press (75/55)
Sit-ups
Front squats (75/55)
Push-ups

Monday WOD (11/17/14) MG

DU

AMRAP in 20 minutes:
5 Burpees
1 Rope climb
30 Double unders