Tuesday, November 30th 2010
Skill: Clean & Jerk W.O.D. Run 1200 meters 20 Box jumps 20 Sit-ups Run 800 meters 30 Box jumps 30 Sit-ups Run 400 meters 40 Box jumps 40 Sit-ups
Skill: Clean & Jerk W.O.D. Run 1200 meters 20 Box jumps 20 Sit-ups Run 800 meters 30 Box jumps 30 Sit-ups Run 400 meters 40 Box jumps 40 Sit-ups
TAAAABAAAATAAAAZZZ!!!!!!! Jumping pull-ups Rest 1 minute Squats (45lb. plate) Ring push-ups Rest 1 minute Deadlifts (165lbs.) Add up score!!!!!
W.O.D. 4 Rounds for time: 30 Double Unders 20 Walking lunges (45/25lb. plate) 10 Power cleans 185/135 135 /95 95/45
” The Aftermath” Push jerk: 5-5-5-5-5 Please note on Tuesday, November 30th, the last class will be 6 p.m. “Diane” 21-15-9 reps of: Deadlift 225/185 155/125 115/85 Handstand push-ups or variations Cool down: Tabata double unders Please note on Tuesday, November 30th, the last class will be 6 p.m.
“Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups 100 yd. Team Sled Races Be ready to rumble tomorrow morning !!!!!!!!!!!!