November 21st, 2011 
“Angie”
For time of:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Beginner: Complete 50 reps for each movement, scaling movements as necessary.
33:24 (Pull Ups + O)
Archive for November, 2011
WOD 112111
WOD 110311
21-15-9 reps for time of:
Push Jerks @ 45kg/30kg
Box Jumps @ 24″/18″
Beginner: Scale movements and load as necessary.
13:51 (30kg)
WOD 110111
“Death by Thrusters”
With a continuously running clock, do 1 thruster the first minute, 2 thrusters the second minute, 3 thrusters the third minute.. continuing for as many minutes as you are able. Use as many sets as needed to complete the reps for each minute.
Thrusters @ 45kg/30kg.
10m + 6 (20kg)
*Compare to 110111.
Beginner: Scale movement and load as necessary.
Advanced: Thrusters @ 60kg/40kg.
Strength Menu:
Beginner: Hand Release Push Ups 3 x 10(work up keeping body in rigid plank position throughout movement)
Intermediate and Advanced: Weighted Push Up 3-3-3-3-3
10x 3 Pull Ups
10 Blue
10 Orange
10 Green
