November 2013

WOD: Annie

WARM UP: 1 Mile run 50 Double Unders 

WARM UP: 2 Rounds of: 400 M Run & 50 Air Squats WOD 1: Stay on Track: Burpees: 10-9-8-7-6-5-4-3-2-1 Sit Ups: 2-4-6-8-10-12-14-16-18-20

WARM UP: 1 Mile Run – first 1/2 mile run backwards. WOD: Morrison 50-40-30-20-10 Wall Ball Shots (14#W; 20#M) Box Jumps (20″W; 24″M) Kettle Bell Swings (45#W; 55#M)

WOD: Kettle Bell Swings : Find Your Max Weight Double Unders : Find Max Reps in: 30 Seconds  60 seconds 90 seconds Push Jerk: Find Max Weight  

WARM UP: Burgener Warm Up Junk Yard Dog

WOD: 3 Minutes Max Reps with 1 Minute Rest in between EACH movement: Thrusters 45# Sit Ups Back Squats 45#

WARM UP: 400 M RUN 30 Air Squats 50 Skips

WARM UP: 4 Rounds of : 10 Hollow Rocks, 10 Leg Raises & 20 Second Plank Hold SKILL: Deadlifts: 5-5-5-3-3-3

For Time: 150 M Walking Lunge with 25# Plate 100 Double Unders/ 300 Single Skips 400 M Run 20 KBS (45# W; 55# M)