Nov 302009
 

Warm-up:

Shoulder Pass Throughs with Dowel Rod 10
Dowel Rod Over Head/Front/Back  Squat 5 each
Dips 10
Back Extension 15
x2

WOD:

Squat Clean  21 (1/2 BW)
Run 400 m
x5

Scale weight as needed, post weight and times to comments.

 Posted by at 3:32 am  Tagged with:
Nov 282009
 

Warm-up:

24in Box Jumps 15
Pullups 10
HSPU 5
x2

WOD:

“Annie”

50, 40, 30, 20, 10
Double Unders
Situps

*If you don’t have DU’s, then do Tuck Jumps or 4:1 skips

Post Time to Comments

Nov 272009
 

Warm-up:

30 Hollow rocks
20 Double Unders
10 Burpees
Burgener

WOD:

Snatch 1-1-1-1-1-1-1

Post Loads to comments

 Posted by at 6:51 am
Nov 242009
 

Warm-up:

500m Row or 400m Run
15 Tuck Jumps
10 Pushups
X2

WOD:

Overhead Squats 5-5-5-5-5

5-10 min rest then

50, 35, 20
Wall Ball 20/15lb
Pullups

For time

Post time to comments

 Posted by at 6:42 am