Thursday, November 29, 2012

11/28/12

12 Minutes for:

Bench Press   75% x 5    80% x 5    85% x 5

Then 4 rounds for time:

10 Weighted Step ups
25 Hand Release Push ups
Run 300 Meters














11/27/12

WOD:

1a.  90 % of Air Dyne 45 sec x 5 (rest 30 sec between)

1b. Snatch Balance 6-4-2-6-4-2

1c. 2 x max effort chin ups ( 2 min rest between)

1d. Row 500 for time





Monday, November 26, 2012

11/26/12

12 mins for:
Back Squat-75% x 5
                   80% x 5
                   85% x 5
Then 4 Rounds for time of:

Lv1                                      Lv 2                                     Lv 3
5 x Burpees                  5 x Burpee Pull ups      5 x Burpee Pull ups to K2E
5 x Jumping Pull ups     5 x K2E                              15 KB swings
15 x Kb swings             15 x KB swings                 40 x Dbl Unders
50 x Singles                  20 x Dbl Under attempts











Saturday, November 24, 2012

11/24/12

WOD:

FOR Time

7 Rounds
12 thrusters @ 75 lbs
9 Toes to bar
200 Meter run with med ball 20 lb





11/23/12

Wod
15 min AMRAP
10 Deadlift @ 65%
20 Box Jumps with med ball
30 Sit ups







Wednesday, November 21, 2012

11-21-12

WOD: 






Tuesday, November 20, 2012

11-20-12

Quick little AMRAP for your shoulder tonight, a bit of a slow night with Thanksgiving coming up, hmmm?

WOD:
AMRAP in 12 min:
15 ring rows with false grip
15 hip extensions
15 push press 65%




11-19-12

Working some  skills on the turkish get up today, and who else has a tight back from this one?


WOD:
1-1-1-1-1
Squat cleans

30 turkish get ups for skills and perfection




Friday, November 16, 2012

11-16-12

deadlift with clean grip
3X5 at 65% 3 sec count on the negative

2 min of wall balls
2 min rest
2 min double unders
2 min rest
2 min handstand push ups
2 min rest
2 min pull ups