11/20/14
“Helen” 3 rounds for time: 400 m run 21 kettlebell swings 12 pullups
11/19/14
For time: 30 hang clean & jerks 6 minutes of planks
11/18/14
10 minute EMOM: 4 deadlifts 8 weighted stepups
11/17/14
6 rounds for time: 400 m run Rest 1 minute between rounds
11/15/14
Hero WOD: “Jag 28”
11/14/14
10 minute AMRAP: 5 HSPUs 10 situps 15 pullups
11/13/14
Front Squat 1 rep max 8 min EMOM 10 frt squat @ 60%-65% of one rep max
11/12/14
Partner wod Medicine ball work 10 rounds 20 wallballs 20 med ball sqt cleans 100m run with ball
11/11/14
18-10-16-18 Weighted lunges strict press event push ups or hand release push ups run 400m run 9-5-8-9-5 Scissor Lunges strict press reg push ups
11/10/14
Power Clean 2 rep max 3min amprap 5 power cleans 5 burpee bar jumpovers rest 1 minĀ Do it again