Friday, November 21, 2014

WOD 11-21-14

5 x 10 (1 arm) OH lunge
--------------------------------
"Diane"
21-15-9
DL
HSPU

Here's a little "flashback Friday" for ya.  Since we recently did
"Jack" last week, I thought I'd share this photo of the "Jack"
aftermath from last year :)

Thursday, November 20, 2014

WOD 11-20-14

EMOM x 8- 3 touch and go PCL
--------------------------------------------
1,000 m row
Then-
30 hang sq. cl  DB thrusters






Wednesday, November 19, 2014

WOD 11-19-14

Every 2:00-
5 x max set weighted pull-ups
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9 min clock:
3 rds-
25 WB
10 S2OH
*Max DU in remaining time

Tuesday, November 18, 2014

WOD 11-18-14

3 x 1:00 plank hold
Straight into- Tabata Sit-ups
-------------------------------------
10 T2B
20 pull-ups
30 box jumps
40 push-ups
30 box jumps
20 pull-ups
10 T2B


Monday, November 17, 2014

WOD 11-17-14

Pause F. Sq 2-2-2-2-2
------------------------------
3 rds-
10 F. Sq
10 burpees
*Straight into
3 rds-
10 Pcl (same weight as F.Sq)
10 ring dips



Friday, November 14, 2014

Thursday, November 13, 2014

WOD 11-13-14

EMOM x 10- 2 cleans + 2 jerks
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4 x 500 m row