Open Floor 11-1
Work on double unders, ring dips, pull ups, muscle ups and hand stands.
Saturday 11.16.2013
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″
Thursday 11.14.2013
“Nancy”
5 Rounds for time
400 M run
15 Overhead squats 95/65#
Wednesday 11.13.2013
Tuesday 11.12.2013
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.
Sunday 11.10.2013
Open Floor 11-1 pm
Work on any skills that need extra attention