Saturday 11.30.13

TEAM WOD

20min AMRAP
Bear Crawl 30ft
5 Pull ups
10 Abmat Sit Ups
12 Jumping Lunges
Sprint 30ft

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Friday 11.29.13

WOD

For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters 95/65
Bar over burpees

Thursday 11.28.13

WOD

“YOLANDA”
Rx(95/75)

BUY IN: 100 DU

24 MIN AMRAP – for the 24 hours Haiyan devastated Visayas
11 BURPEES – NOVEMBER
7 FLOOR TO OVERHEAD – The Day Yolanda Made Landfall
13 BACK SQUATS – 2013

CASH OUT: 100 DU

Wednesday 11.27.13

STRENGTH

Pendlay Row 6×4
Goodmornings 4×8

WOD

12min AMRAP
5 Strict Pull Ups
10 Push Ups
15 Box Jumps 24″/20″

Tuesday 11.26.13

STRENGTH

Push Press 5×3

WOD

3RFT
50 OH Walking Lunges 45/25
Run 400m

Monday 11.25.13

STRENGTH

Front Squat 5-5-5+

WOD

“Annie”
50-40-30-20-10 reps for time of:
Double Unders
Sit Ups

Saturday 11.23.13

3, 2, 1…. GO!

WOD

“Murph”

For time:
Run 1 mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 mile

*May work in partners

Friday 11.22.13

WOD

Find 1RM…..
1 Clean & Jerk
1 Snatch

Thursday 11.21.13

STRENGTH

Sumo Deadlift 7×1

WOD

15 min AMRAP
30ft Bear Crawl
5 HSPUs
30ft Broad Jump
10 Unilateral KB Thrusters (per side)

Wednesday 11.20.13

STRENGTH

Heaving Snatch Balance 5×3

WOD

AMRAP in 10 minutes:
12 KB Swings 2.0/1.5 pood
24 Double Unders