WODs

Thursday Skill Day 11.6.2014

Warm Up is A
A1. 3 Skin the Cats tucked
A2. 5 Jackknives from Knees
A3. 20 second L-Sit with knees bent
A4. 5 Muscle-Ups ** Work Transitions**
rest 3 min; 3 sets

B1.12 RIng Dips
B2.12 Ring Pullups
B3.12 Ring Pushups
B4.12 Toes Through Rings
Rest 2 min; 2 sets

C. L-Sit AMSAP Floor x 4
(Mods Tuck,single leg tuck) Feet off the FLOOR!!

Fitness Monday 11.3.2014

A. DB Walkin Lunges 8-10 per leg x 3; rest 2 min
B1. DB Press 8-10 reps x 4; rest 45 sec
B2. Ring Row 8-10 x 4 rest 90 sec
C. Supinated Pull-up holds ASMSAP x 3 ; rest 90 sec
+
For Time:
100 Air Squats

Balance Saturday 11.1.2014

A. Snatch; build to a tough single
B. Squat snatch; 2 reps on the minute for 12 min @80% of A
+
5 rounds for time:
5 front squat 185#/135 (From The Ground)
5 Push press 185#/135 (From The Ground)
5 muscle ups

Fitness and Balance “Halloween” 10.31.2014

31 Pumpkin Swings KB swings 1.5/1 pood
31 ZOMBIE DANCING aka “double unders”
31 Ware-wolfing aka “push ups”
31 Frankein Steining aka “walking lunges”
31 Broom Hops aka “bar hops”
31 Trick or Treating aka “KB snatches” 1.5/1 pood
31 Raising the Dead aka “sit ups”
31 poltergeisting aka “burpees”
31 Ghost and goblet squats 1.5/1 pood
31 “Dead”-lifts 135#/95#