11-25-14 &11-27-14

Tues., November 25th

SWOD: Max Deadlift 

WOD: 

For Time

50 Jump Rope,10 Burpees, 40 Jump Rope, 20 Med Ball Sit Ups, 30 Jump Rope, 30 Jumping Lunge,  20 Jump Rope, 40 Squats, 10 Jump Rope, 50 superman 

11-27-14: Happy Thanksgiving

20 minutes

EMOM (every minute on the minute) 

Even: 4 Burpees
Odd: 8 Squats 

11-20-14

Thurs., November 20th
SWOD: Deadlift 3x5
WOD: 20 min AMRAP Teams of Two
Team Member holds Med Ball while other team member works Team members alternate exercises
5 Thrusters
10 Mountain Climbers
15 Kettlebell swings

 

11-18-14

SWOD:

Max Hang clean

"Diane”

21-15-9

Deadlift 

HSPU 

11-13-14

Thurs., November 13th 

SWOD: 

Hang Clean 3x5 

WOD: 

For Reps

2 min rope climb

1 min rest

2 min over head lunge

 1 min rest

2 min grasshoppers

1 min rest

2 min kettlebell swings 

1 min rest

2 min v ups 

11-11-14

Tues., November 11th

SWOD: Max Front Squat

WOD: Max Rounds in 15 Minutes 

30 ft. farmers carry with DB

15 Box Jumps

30 ft. farmers carry with DB

15 lateral hops 

Rest 1 minute

2 min.

Max sit ups

11-6-14

SKill:

Running Technique w/ Mary

WOD: 

For Time:
Run 100 m sprint 

30 Pull Ups 

Run 100 m sprint

30 Push Ups

Run 100 m sprint 

30 Sit Ups 

Run 100 m sprint

30 Squats 

11-4-14

WOD: Max Shoulder Press
WOD: For time
50 Burpees
at every minute stop and complete 5 Front Squats

**time cap**