WOD 11.1.13
Pull Ups 3.3.3.2.2.1.1 Broken Down ‘Fran’kenstein (why didn’t I think of this YESTERDAY?!?!) 21.15.9 Front Squats Push Press Bent Over Row **every time you put the bar down, 3 Burpees before you pick it up!
Month: October 2013
WOD 10/31/13
Front Squats 3.3.3.1.1 300 Jump Rope 4rds 10 TGU 31 Air Squats 300 Jump Rope
WOD 10.30.13
Long Cycle Ladder 8 DL 10 Box Jump 1 rope Climb 15 min AMRAP
WOD 10/29/13
Hero WOD ‘Coe’ 10 Thrusters 10 Push Ups 10 rounds
WOD 10.28.13
Pull Ups 10 x 2 5rft 8 Chin Ups 10 OH Sit Ups 12 OH Walking Lunges
WOD 10.25.13
Front Squats 3.3.3.3.3 6 DL 8 Suicide Plank 10 Wall Ball 12 min AMRAP
WOD 10.24.13
2 min sets – max reps Box Jump HR Push Ups Pull Ups Air Squats Butterfly AB Mat 30-Day Challenge Starts Friday!
WOD 10.23.13
LongCycle- 2,4,6,8 Ladder 3,6,9,12,15 Thrusters and SDLHP 13 min to complete *with the remaining time, complete as many Bar Facing Burpees As Possible your score = # of Burpees Happy Birthday, ED!!!
WOD 10.22.13
*10:15 – Nutrition Seminar Pull Ups 10×3 50 Du’s or Tuck Jumps 30 K to E 2 Bear Crawls (Back and forth = 1) 3rds
WOD 10.21.13
Reminder! Tuesday – 10:15am & Wednesday – 7:15 Nutrition Seminar and the Challenge starts this Friday!! Front Squat 5.5.5.5.5 12 min AMRAP 1 Double Catch Squat 1 Ab Mat then 2 of each, 3 of each…and so on…