November 2013

WOD: 5 Rounds for Time of: 250 M Row 1 Wall Jump (6 feet) 150 M Run with 20# Sandbag 20 M Chain Pull (100 #) 30 DU’s 20 M Bear Crawl    

WARM UP:  400 M Run 15 KBS (45#W; 55#M) 15 Squats 15 Sit Ups 15 Hollow Rocks 

SKILL: PVC Drills –  Shoulder Press; Push Press; Push Jerk Then with the 45# Bar go for Max Reps of each – NO REST! Use this as your Bench mark for a re-test later on. 

WARM UP: 400 M Run 30 Air Squats 30 Sit Ups 30 Flutter Kicks

WARM UP: 3 rounds of: 10 Samson Stretches 10 Inch Worms 10 12″ Leap / Squats

REST DAY

WOD: For Time 1 Mile Run 75 Squat Clean Thrusters ( Choose a challenging weight but do not compromise your form/ technique) 1 Mile Run BUY OUT: 25 Burpees

WARM UP:  400 M Run 1 Minute Squat Hold 15 Squats 15 Overhead Squats SKILL:  Med Ball Clean WOD: Buy In – 200 Double Unders / 400 Single skips 12 Minute AMRAP 21 Push Ups 15 KB Swings (45# w; 55#M) 9 Toes to Bar

WARM UP: 7 Minutes of Burpees! SKILL: LEARN TO PUT BACK EQUIPMENT (Yes I’m serious!) WOD: Tabata 8 Push Press 8 Double Unders 8 KBS 8 Air Squats 8 Mountain Climbers 20 seconds of Work with 10 seconds rest. Keep count of your Reps! Sally Thrusters