11/13/14

Warmup:

Run 800m

KB Overhead Carry - max/arm

WOD: Winter's Coming

4 Rounds for Time:

12 Front Squats (95)

15 Chest to Floor Push-ups

30 Sit-ups

Run 400m

WOD 11/5/14

WOD: The longest 12 minutes

12 EMOM

 min 1: 25 Push-ups

min 2: 15 Pull-ups

min 3: 15 SDLHP (70)

min 4: 15 Burpees

min 5: 12 T2B

min 6: 25 Air squats

repeat

WOD 11/4/14

WOD: WOD happened to daylight!?

5 RFT:

12 pull-ups

9 power snatch (95)

6 HR push-ups 

WOD 10/21/14

WOD twisted sister (R5)

40 Dubs
40 Sit Ups
10 Clean & Jerks (115)
30 Dubs
30 Sit Ups
10 Clean & Jerks
20 Dubs
20 Sit Ups
10 Clean & Jerks
10 Dubs
10 Sit Ups

WOD 10/9/14

WOD: night rider

21-15-9

Lunges

Sit-ups 

Thrusters (95/45)

Run 200m

WOD 10/7/14

WOD: rainy RDL

5 deadlift

5 pull-ups

5 push-ups

Run 600m

6 deadlifts 

6 pull-ups

6 push-ups

Run 400m

7 deadlifts

7 pull-ups

7 push-ups

Run 200m

WOD 10/2/14

WOD: "worlds greatest stretch"

3 rounds for time:

40 double unders

30 wall ball shots (20)

20 push-ups 

10 pull-ups 

Run 200m