WOD 11.21.14 Friday

Warmup: 2x

  • 2min Airdyne or Row
  • 10 pushups
  • 30 s Chest opener/ Bretzzel

 

A. 5 rounds NFT

  • Bench Press for Max reps (95/65#)
  • 5 Heavy Bent over Rows (135/95#)
    • Please: spotter’s mandatory

B. 4 RFT

  • Run 400m
  • 8 Pull-Ups (ADV:Chest-to-Bar)(scale: use a band/jumping)
  • 20 wall balls

C. Core (Partitioning OK)

  • 100 Abmat Sit-ups
  • 200 Russian Twists
  • 300 Flutter Kicks

WOD 6.25.14 Wednesday

IMG_2831

A. 4 rounds

  • 2 Rope Climbs
  • 8  Sandbag (or Med-ball) Cleans
  • 3 Ring ball ups to skin-the-cat

B. Teams of 2

  • Bike 4 miles
  • 100 Burpees

Both people can work at the same time break up however you want

C. 3 Sets

  • 40M 1-arm waiter’s walk
  • 10 Box step ups/leg