121203

Monday’s WOD

Part 1:
25 Judo Push Ups
25 Weighted Sit Ups 10/20#
25 Weighted Squats 95/65#
25 Circle Pull Ups (strict)
*These reps must be done in order (aka not broken up)

Part 2:

121130

Friday’s WOD

Buy In: Run 1 mile
Skill: 30 Snatches at 35/45#
WOD: AMRAP 20min
50 Hollow Body Rockers
50 Supermans
50 Ring Rows

121129

Thursday’s WOD

Running, burpee and push up ladder

Every 3 minutes, you must complete a 200m run, and two additional burpees and push ups than the previous round. The WOD starts with a 200m run, 2 burpee, and 2 push up. Your initial score is how many rounds you make it before the 3 min time expires. Your secondary score is how many total rounds you got done in the 30min cap. The 3 min timer no longer matters and you simply complete an AMRAP.

121128

Wednesday’s WOD:

3 Rounds For Time
30 Hang Cleans 135/95#
30 Box Jumps 24/20″
30 Wall Ball 20/14#
Run 400m

121127 “Arnie”

Tuesday’s WOD

“Arnie”

With a 55/35# kettlebell:

21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings

121126 “The Seven”

Monday’s WOD:
“The Seven”
.
Seven rounds for time of:
7 Handstand push-ups
135/85 pound Thruster, 7 reps
7 Knees to elbows
245/175 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 55/35#
7 Pull-ups