Warm Up
500 m Row
Stretch
Skill:
Clean and Jerk
1 Rep
WOD:
Beauty and the Beast
10 Pistols
20 Squat Cleans
30 Burpee Bar Jumps
40 Push Jerks
30 Burpee Bar Jumps
20 Squat Cleans
10 Pistols
Friday, November 15, 2013
Thursday, November 14, 2013
Thursday November 14
Skill:
Stretch!!!
Entitle Bell Swings
100 Push Ups
WOD:
"Rowing Helen"
3 Rounds
12 Pull Ups
21 Kettle Bell Swings
500 m Row
Wednesday, November 13, 2013
Wednesday November 13
Strength:
EMOTM 12 min
3 Squat Snatch
WOD:
Tabata
Hand Stand Push Ups
Pull Ups
Leg Lifts
Pistols
Monday, November 11, 2013
Tuesday November 12
Strength:
Bench Press
3 Rounds
5 Light
5. Medium
5 Heavy
WOD:
3 Rounds
4 Rope Climb
12 Deadlift
Sunday, November 10, 2013
Monday November 11
WOD:
“Omar”
For time:
10 Thrusters (65/95)
15 Bar-facing burpees
20 Thrusters
25 Bar-facing burpees
30 Thrusters
35 Bar-facing burpees
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