Sunday 11.17.2013

Open Floor 11-1
Work on double unders, ring dips, pull ups, muscle ups and hand stands.

Saturday 11.16.2013

Teams of 2
1 person working at a time:
50 HSPU
100 Pull Ups
150 Sit ups
200 Wall Ball 20/14#
250 Double Unders

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Friday 11.15.2013

15 mins to establish 1 RM Jerk from rack
then
4 rounds for time
10 Shoulder to overhead 115/75#
10 Box jumps 24/20″

Tuesday 11.12.2013

Deadlift
5-5-5-5-5
Increase load every set
then
Weighted or Strict pull ups
4×6-8

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Monday 11.11.2013

In honor of Veterans Day we will be doing a Hero WOD today;
“Kalsu”
On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.
The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters.

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Saturday 11.08.2013

Morrison

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
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