WODs

Balance Friday 11.28.2014

A. Weighted chin up 1, 1, 1, 1, 1; rest 2 min
B. Bent over rows 8-10×3; rest 1 min bw arms
+
6 min amrap @85%
3 pull ups
Airdyne 5 calories
Rest 3 min
6 min amrap @85%
3 ring rows
Run 50m
Rest 3 min
6 min amrap @85%
3 pull ups
Airdyne 5 calories”

Fitness Friday 11.28.2014

A. Cluster Light Fast and Perfect
3 TnG Power Snatch
. rest 10 sec
3 TnG Power clean & push Jerk
. rest 10 sec
3 Thurster
Rest 2 min
x4

Rest 2 min
+
For Time:
200m Waiter Walk R
30 Burpees
200m Waiter Walk L
60 DB Squats (weight held at shoulders)

Wednesday Fitness & Balance 11.26.2014

The Pilgrims Progress
“Don’t Be A Turkey”
5 rounds of:
5 pull-ups
10 push-ups
15 squats
Then,
4 rounds of:
8 handstand push-ups
15 kettlebell swings
Then,
3 rounds of:
15 box jumps
15 knees-to-elbows
Then,
2 rounds of:
20 wall-balls
30 sit-ups
Then,
1 round of:
50 burpees

Fitness Monday 11.24.2014

A. Front Rack DB (at shoulder) walking Lunge. every step Push Press DB 16 steps, rest 90 sec; x 4
B. 5 Assissted Pull-ups EMOM for 10 Min
+
EMOM 10 min
ODD DB Pendlay Row 10 rep (DB in each hand)
Even 30 sec Ring FLR
+
L-Sit Hold Accumilate 3 min
(Mod Tuck,SL Tuck)
+
For Time:
100 Air Squats