Saturday crew swingin’ the kettlbells 150 M Run 40 Kettlebells 150 M Run 10 Tire Flips 150 M Run 20 Pullups 150 M Run 40 Situp/Pushups 150 M Run 10 Burpees 150 M Run 20 Deadlifts
Archive for November, 2009
18 Wallballs 15 Cleans 12 Pushpress 9 Box Jumps 3 rounds
CFT over the course of the next three days. The following WOD’s are for those who aren’t doing CFT on the other two days. “Cindy” 5 Pullups 10 Pushups 15 Squats Rounds in 20 mins “Tabata” Pushups Pullups Situps Squats 20 seconds work, 10 seconds rest, 8 Rounds per movement.
500 M Row 30 Burpees 20 Knees 2 Elbows 10 Box Jumps 20 Burpees 10 Knees 2 Elbows 30 Box Jumps 10 Burpees 30 Knees 2 Elbows 20 Box Jumps
Ralph and Travis getting some tire time “Bayan’s Birthday WOD” 3 Hang Power Cleans 3 Lateral Burpees 1 Time over tires 9 Situp-Pullups 1 Time over tires Rounds in 12 mins
Team Dowdy after the WOD 21-15-9 Box Jump-Burpees Thrusters
15 Body Rows 15 Kettlbells 15 Pushups Rounds in 15 mins