WOD 1.29.14 Wednesday

A. 4 Rounds

  • 8-10 Ring Dips
  • 8-10 Ring Rows (Make them difficult… raised feet!)
  • 8-10 TTB or K2E

B. 3 RFT

  • 20 Pull-Ups
  • 30 Sit-Ups (10 lb plate)
  • 300M Run

C. 3 x

  • 8-10 Tire Sit-Ups
  • 20-30 Sec Handstand Hold

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WOD 11.27.13 Wednesday

2011-Turkey1A. Back Squats

  • 5-5-5-5-5

B. 5 Rounds (each round For time)

  • 400m Run
  • 20 speed skaters (2-count)
  • 20 KB Swings
  • 20 AbMat sit-ups
  • REST 1 min

C. optional– pick one:

  • 25 T2B
  • 25 K2E
  • 30 v-ups

WOD 11.7.13 Thursday

Kettlebells

A. 3 Rounds NFT

  • 5 handstand kickups
  • 5 Medball chest Pass
  • 5 Medball Reverse Toss

B1. AMRAP 5

  • 5 TTB or 5 K2E
  • 20 Kettle Bell Swings

Rest exactly 2 minutes, then:

B2. AMRAP 5

  • 5 burpees
  • 5 box jump overs

C. 2 Rounds

  • 10 push-ups
  • 10 pull-ups
  • 10 ring dips

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