Saturday November 5, 2011

Met-Con: “Randy”  75 lb Snatch for time, 75 reps WOD: Overhead squat 3-2-2-1-1-1 reps Bonus WOD: (mainsite wod) For time: 25 GHD sit-ups 1 Muscle-up 20 GHD sit-ups 2 Muscle-ups 15 GHD sit-ups 3 Muscle-ups 10 GHD sit-ups 4 Muscle-ups 5 GHD sit-ups 5...

Wednesday November 2, 2011

Warm Up: 7 minute amrap: 10 Samson Stretch, 10 inch worms, 10 jump at touch, 10 wall walks WOD: “Fran” Complete 3 rounds, 21-15-9 reps, for time. Thruster 95 lbs. Pull-ups Bonus: Run 1 mile, 50 situps, run 1 mile, 50 back extensions  ( scale the run as...

Tuesday November 1, 2011

Warm Up: 15-12-9 rep rounds of: HSKU, Empty bar deadlifts( whole class 15 burpees everytime an empty bar is dropped)  “Diane” Complete three rounds, 21-15-9 reps, for time: Deadlift 225 lbs (185) Handstand Push-ups  Post time to comments. Bonus: 5 rounds...