11-30-12

At Home WOD:

Run 2 miles

11-29-12

Skill: L sits

WOD:

6 stations
Weighted walking lunge
Dumbbell push press
Box jumps
Jumping jacks
Ring rows
Rest

Spend 1:15 at each station for 3 rounds
Score is total reps

11-27-12

SWOD:
Squat Clean 3x5 (40.50,60%)

:WOD:
30 burpees
50 sit-ups
50 superman
20 burpees
25 sit-ups
25 superman
10 burpees
15 sit-ups
15 superman

At home WOD 11-21-12

compare to 9-21
At Home WOD:
10 burpees
20 squats
30 sit ups
40 walking lunge
50 supermans

11-20-12

Skill: max single unders (compare to 9-18)

WOD:
10 rope climbs
20 kettlebell deadlifts
30 push ups
40 sit ups
50 air squats
60 lateral jumps

11-16-12

At home WOD:
50 step ups
40 sit ups
30 mountain climbers
20 supermans
10 push ups

11-15-12

Buy In: (not for time)
3 rounds
5 push ups
20 single-unders
* working on skills, focus on good push-ups*

WOD:
10 minutes

Row 750 meters
Max rep dead lifts (45-95 lb) with the remainder of 10 minutes

11-13-12

:SWOD:
Thrusters (15-65lb)

:WOD:
On the minute complete:
5 burpees then max overhead squat with PVC, repeat until
you reach 150 overhead squats
*20 minute cut off*

11-9-12

At Home WOD

Run for 2 minutes
20 sit-ups
Run for 2 minutes
20 supermans
Run for 2 minutes
40 good mornings

11-8-12

Skill:
Clean and Jerk with bar bell and dumb bells
:WODS:
3 rounds
10 clean and jerks (15-45)
10 burpee box jumps

11-6-12

:SWOD:
Power snatch 3x5 (no more than 45lb)

:WOD:
3 rounds
30 pistols/ pistol progressions
20 push up one arm reach (alternate arms)