WOD 2007-11-27
November 27, 2007
WARM-UP
KB SWINGS 60 SEC
SAMSON STRETCH
SHOULDER STRETCH
MED-BALL LUNGE X 10
PUSH-UP X 10
PULL-UP X 10 X 2
SIT-UP X 10
BACK EXT X 10
ROUNDS
OVERHEAD SQUATS (95POUNDS) X 15
KNEES TO ELBOWS X 25
WOD 2007-11-26
November 26, 2007
WARM-UP
KB SWINGS 60 SEC
SAMSON STRETCH
SHOULDER STRETCH
OH MED-BALL LUNGE X10
PULL-UP X 10
PUSH-UP X 10 (X2)
SIT-UP X 10
BACK EXT X 10
1-15-9 REPS
POWER CLEAN 135 POUNDS
RING DIPS
(FOR TIME)
WOD 2007-11-24
November 24, 2007
Today we did “MINI MURPH”:
800 METER RUN
50 PULL-UP
100 PUSH UP
150 SQUATS
800 METER RUN
FOR TIME
It was 36 degrees this morning!
You guys are crazy!!
WOD 2007-11-19
November 19, 2007
Today we worked on deadlift instruction and powerclean instruction.
Thank you for giving us freedom!!
