11-29-07 WOD

For Time:

1 Arm kettlebell swing 20 reps (10ea)
Turkish Get-ups 8 reps (4ea)
1 Arm kettlebell swing 18 reps (9ea)
Turkish Get-ups 10 reps (5ea)
1 Arm kettlebell swing 16 reps (8ea)
Turkish Get-ups 12 reps (6ea)
1 Arm kettlebell swing 14 reps (7ea)
Turkish Get-ups 14 reps (7ea)
1 Arm kettlebell swing 12 reps (6ea)
Turkish Get-ups 16 reps (8ea)
1 Arm kettlebell swing 10 reps (5ea)
Turkish Get-ups 18 reps (10ea)
1 Arm kettlebell swing 8 reps (4ea)
Turkish Get-ups 20 reps (10ea)

11-27-07 WOD

Max rounds in 20 minutes of:

15 one arm sumo deadlift high pull
10 one arm hang power snatch
5 one arm overhead squat

30# is the rx’d weight for men, 20# for women.

Do not sacrifice form for to get the rx’d weight. Go lighter and do more rounds!

Alternate arms every round. Start the deadlift at mid-shin. The hang power snatch starts at the waist

11-26-07 WOD

“Mary”

Complete as many rounds as possible in twenty minutes of:

5 Handstand Push-ups
10 One legged squats
15 Pull-ups

11-24-07 WOD

“Helen”

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell swings (or 55 pound dumbbell swing) 21x
12 Pull-ups

11-21-07 WOD

“Kinda a Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Ring Push-Ups
Clean: 3/4 body weight

11-20-07 WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

11-19-07 WOD

10-9-8-7-6-5 for time:

Overhead squat (95# goal)
Pullups

11-16-07 WOD

Fran

21,15,9

Thrusters
Pull-Ups

11-15-07 WOD

3 rounds for time:

2,000m row (or 1 mile run)
10 knees to elbows
10 kettlebell swings
10 handstand pushups
10 GHD situps

11-14-07 WOD

21-15-9 for time:

Wall Ball
Pull-up
Hang Power Clean
Ring Push-up
Box jump

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