Friday 11/29/13

Come and get it!!!

Wednesday 11/27/13

Complete as many rounds as possible in 3 minutes: 

3 Power Clean 135/95 lbs

6 Push Ups

9 Air Squats 

Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds.

Tuesday 11/26/13

:SWOD:

Front squats

10-10-10-10-10

:WOD:

"Filthy Fifty"

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Monday 11/25/13

:WOD:

3 rounds

1 min row for cals

1 min push press (65/95) from floor for reps

1 min abmat medball sit ups for reps

1 min rest 

*score is total cals and reps for all 3 rounds*

:Skill:(after wod)

50 meter handstand walks 

or 

50 handstand head touches 

:WOD:

For Time:
1K Row
immediately followed by 

3 rounds of

50 double unders

50 sit ups

:SWOD:

Power cleans

3-3-3-3-3

Thursday 11/21/13

:WOD:

2 rounds

12 OHS, 95/65

12 Burpees

9 Power Snatches, 95/65

9 Burpee Box Jumps, 20"

6 Squat Snatches, 95/65

6 Burpee pullups

:SKILL:(after wod) 

Handstand walk(50 meters) 

or 100 shoulder/head taps

Wednesday 11/20/13

:SWOD:

20 Rep Benchmark

20 Rep Max Push Press

:WOD:

2 rounds

500 meter row

10  Clean and Jerks, 135/95

5 Rope Climbs

25 Burpees