Archive for November, 2011
Just hold on · 16 November 2011
21-15-9: Snatch-grip deadlift, 75kg/50kg Ring dips Rest, then complete 5 gassers (4x50m sprint) with a 2min rest between efforts. Ring dips with Chris Spealer
Hang power cleans · 15 November 2011
Hang power clean 6×2 Cash-out with 10 burpees on the minute for 5 minutes.
Three times · 14 November 2011
WOD 1 5 rounds of: Run, half-gasser 30 seconds rest Record times for each effort. Rest, then… WOD 2 5 rounds (for time) of 1 lap (15m) ea: Bear crawl sprint Travelling push-ups Walking lunges Rest, then… WOD 3 5 rounds (for time): Box jump, 10, 60cm/45cm Rolling hollow rocks, 10 Max. 5 min, [...]
Rest day · 13 November 2011
It’s a Sunday, do nothing!
Jackie · 12 November 2011
For time: Row, 1000m (or run, 1200m) Thrusters, 50, 20kg Pull-ups, 30
2x 3 rounds · 11 November 2011
3 rounds (untimed, for load): Man-makers, 10 Weighted (strict) pull-ups, 3 Then… 3 rounds (for time): Sumo deadlift w/ high-pull, 10, 60kg/40kg Overhead DB/KB walk, 50m, 2x20kg(DB)/2x12kg(KB) Man-makers demo
Squat triples · 10 November 2011
Squat 3,3,3,3,3 Cash-out with 5 rounds (40 sec on, 20 sec off) of max. rep. KB swings at 24kg/16kg.
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