Archive for November, 2011

WOD 112111


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)


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