Friday, December 3rd 2010
NASTY LITTLE COUPLET !!!!!!!!!!!!!!! Strength: Shoulder Press 3-3-3-3 WOD: 21-18-15-12-9-6-3 KB Swing (70/53) Pullup
Thursday, December 2nd 2010
Skill: Double unders W.O.D. Five rounds for time: Row 500 m / S.D.H.P. 50 (25-30% of body weight) 7 Thrusters (135/95) (95/45) Thrusters two days in a row!!!! You know what to be ready for!!!!
Wednesday, December 1st 2010
Happy December!! W.O.D. 100 Thrusters, 135#/95# 5 Burpees, on the minute every minute
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
Monday, November 29th 2010
TAAAABAAAATAAAAZZZ!!!!!!! Jumping pull-ups Rest 1 minute Squats (45lb. plate) Ring push-ups Rest 1 minute Deadlifts (165lbs.) Add up score!!!!!