Archive for November, 2011

Weighted Pull ups
2-2-2-2-2-2

then

3 rounds
5 Burpees
10 Kettlebell swings
15 Squats

Mobility

Four rounds
400m run
50 Squats

Compare to 070411.

For time:
Run 2km
50 Handstand Push ups

Break up run(400m) and HSPUs as you please.

For all your cycling needs see Peter or Kathy.

Rest

“Every minute I stay in this room, I get weaker, and every minute Charlie squats in the bush, he gets stronger.”
Willard

Team WOD
“Reverse Helen Relay”
3 rounds of for each team member
12 Pull ups
21 Kettlebell swings
400m Run

Turkish get ups
find your 1 RM

Compare to 110910.

5-5-5-5-5
Front squat

then with weight of heaviest front squat

max reps back squat

3 rounds
3 Wall climbs
6 Kettlebell swings
12 Box jumps

then

For time 30 toes to bar

5 rounds
20 push ups
20 sit ups

then

3 sets max reps dead hang pull ups