11.27-11.29.14
Thursday 11/27: 5PM WOD ONLY!!!
Partner WOD:
Alt 400m Run/500m Row for 1M
100 Front Squat (95/65)
Dead Hang from Rig
100 MBC (20/14)
Plank hold
100 KBS (2 pd/1.5 pd)
Wall Sit Hold
100 Abmat SU
Overhead Narrow Grip Hold (95/65)
100 Box Jump (24/20)
Wall Handstand Hold
Alt 400m Run/500m Row for 1M
Fridays 11/28: 530am WOD/ 9am WOD/ 5pm WOD Only!! All are CoEd.
For Time: On a Continuous Clock
3 Rounds
30 Dbl Unders
10 OHS (105/75)
Then Immediately after those 3 Rounds Perform:
3 Rounds
10 HSPU
15 T2B
Then Immediately after those 3 Rounds Complete:
3 Rounds
600m Run
20 Hang Cleans (105/75)
Saturday 11/29:Â Â
DL
Work to Heavy 3RM
Then: For Time
“10-1”
Pushups
Air Squats
Box Step Ups (30/24)
Ring Dips
KBS (53/35)
Then with No Rest Finish with:Â
800m Run
50 Barbell Good Mornings (55/35)