11.12.2015

FUNday

In TEAMs of 2, complete for Time:
  50 Deadlifts (185/105*)
  60 Burpees
  70 Shoulder to Overhead (95/65*)
  80 Pull-ups
  90 Front Squats (95/65*)
  100 KB Swings (53/35*)

*1 TEAM member working at a time. partition the reps as you wish. 




11.11.2015

Thursday


WOD "Armistice"

9 minute AMRAP
  100m sprint
  11 sit-ups
  11 air squats
  100-meter sprint
  22 sit-ups
  22 air squats
  100m sprint
  33 sit-ups
  33 air squats

*add 11 to the sit-ups and air squats for each additional round

 2-minutes of silence (rest, reflection), followed by:

9 minute AMRAP
  100m Sprint
  11 Push-Ups
  11 Box Jumps (24/20”)
  100-meter sprint
  22 Push-Ups
  22 Box Jumps
  100m sprint
  33 Push-Ups
  33 Box Jumps

*add 11 to the Push-Ups and box jumps for each round

11.09.2015

Tuesday

Every 2min for 20min alternate between movements:
   4 Deadlifts
   4 Bench Press

*Use 60-70% 1RM

                Rest 5min, then...

Plank Ladder



11.08.2015

Monday

4 Rounds for TIME of:
  •500m Row
  12 Push Press (115/85*)
  12 Pull-Ups