WOD 11/21/13

WOD Indians (Nolan's choice)

8 min EMOM

Even - power clean, squat clean, 2 front squats (115/95)

Odd - 25 push-ups 

WOD

50 jumping split squats (alt)

30 sit-ups

10 cleans(135/115)

WOD 11/19/13

WOD: King of the Mountain (Mr. Ball)

4 Rounds for Time...

25m uphill burpee broad jump

25m downhill backwards bear crawl

Jog 50m

10 pull-up/knee to elbow (5/5 continuous - any order)

WOD 11/15/13

WOD: Graham Andrew Wilson

Took the day off as Kristen did the workout for all of us. Happy 0th birthday Graham!

WOD 11/12/13

Returning from week long hiatus to the first winter workout:

WOD 1: 

12min AMRAP

100 double unders

Then:

9 knees to elbow

7 clean and jerk (125)

5 burpee bar jumps

WOD 2:

10-9-8-7-6-5-4-3-2-1

HR push-ups

Lunges (per leg)

Sit-ups 

Grrrrrrr

WOD 10/31/13

WOD: I love snatches

10 minute EMOM

even: 3 Power Snatch (95)

odd: 10 HR Push-ups

then:

10-1

SDLHP (95)

KB Swing (50)

*3 Burpees on each minute mark*

WOD 10/24/13

WOD: Parental Breakdown

4 Round AMRAPs (6 minutes each)

Rd 1 - Run 800m --> Max Pull-ups

2 minute rest

RD 2 - Run 800m --> Max HR Push-ups

2 minute rest

Rd 3 - Run 800m --> Max Sit-ups

2 minute rest

Rd 4 - Run 800m --> Max Goblet Squats (50)

WOD 10/22/13

WOD:

EMOM 7 minutes:

1 Power Snatch

1 Hang Power Snatch

2 OHS

Then...

10-8-6-4-2

Pull-ups

Power Snatch

Plyometric push-ups

Then...

5 minute AMRAP

7 Burpees

20 Double unders