Month: November 2013

Friday 131129

WOD Burpee: 30 THEN Kettlebell Push Press: 10 (#53/#35) Double Swing: 10 4 rounds for time STRENGTH Deadlift 2-2-2-2-2 (Every 3 minutes) *Establish 2 rep pr* Dynamic method  

Tuesday131126

  WOD 21, 15, 9 Deadlift (#275/#185) Pullup For Time STRENGTH Overhead Squat 2-2-2-2-2 (every 3 minutes) *Establish 2 rep max*

Friday 131122

  WOD Row 1,000 m (buy-in) THEN 21-15-9 Dip Pushup Push Press (#96/#65) STRENGTH Backsquat 3-3-3-3-3 (Every 3 minutes) Dynamic Method *Establish 3 RM*    

Thursday 131121

  WOD Partner WOD P1: American Kettlebell swing (#53/#35) P2: Box Jump (24/20)  (SCORE) P3: Push Up  (SCORE) 12 Minute AMRAP THEN 1,000 m row for time!

Wednesday 131120

  WOD 3 Deadlift (#315/#205) 7 Front Squat from the ground (#205/#135) 12 Minute AMRAP STRENGTH Overhead Squat (3-3-3-3-3) Every 3 minutes *Establish 3 rep max*

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