12.01.2012
Partner WOD 25 Minute AMRAP You cannot move onto the next exercise until both partners have completed the exercise. Each partner does a full Junkyard Dog 10 Sally Burpees each 10 Pullups
Partner WOD 25 Minute AMRAP You cannot move onto the next exercise until both partners have completed the exercise. Each partner does a full Junkyard Dog 10 Sally Burpees each 10 Pullups
PreWOD 2,000 Meter ROW for time. (Go for PR) WOD Death by KB Swings 53/35
SWOD Power Clean 5-5-3-3-1-1-1 Go for 1 rep max WOD 10 Minutes of EMOTM (Every Minute on the Minute) Complete the following 6 Power Cleans (115/75) 6 Bar hops (every time you cross the bar it counts as one rep)
WOD DiFran 21 Deadlifts (225/135) 21 HSPU Run 400m 15 Deadlifts 15 HSPU Run 400m 9 DL 9 HSPU Run 400m 21 Thrusters (95/65) 21 Pull ups Run 400m 15 Thrusters 15 Pull ups Run 400m 9 Thrusters 9 Pull Ups
WOD – If weather permits this should be a run. If not it will be a row. 1,000 Meter Run 30 Grasshoppers (left and right = one rep) 30 Mountain Climbers (left and right = one rep) 30 Hand release Pushups 30 Situps 1,000 Meter Run
SWOD 5×5 Front Squats WOD “Karen” 150 Wall balls 20/14
Team WOD In teams of two, with one partner running at all times, complete as many reps as possible in 20 minutes of: Partner 1 – Power Clean x 10 reps (135/95 lbs) Situps x 10 reps Partner 2- 400 Meter Run Total Score will be total reps completed.
Classes are at 8 and 9 AM “Severin” 50 Strict Pullups 100 Hand Release Pushups Run 5 k
HAPPY THANKSGIVING! Today is a rest day! Have a great holiday. See you all tomorrow.
*Thanksgiving Week schedule is as follows. Plan accordingly. Thursday 22 November 2012 (Thanksgiving Day) ALL CLASSES CANCELLED Friday 23 November 2012 THERE WILL BE ONLY 2 CLASSES 8 AM and 9 AM* “Filthy Fifty” 50 box jumps, 24/20 50 jumping pullups 50 KB Swings, 35/26 50 walking lunges 50 push presses 45/30 50 back extensions/supermans Read more about 11.21.2012[…]