Monthly Archives: October 2011

5 ROUNDS

15 ARNOLDS
15 PARALETTE PUSH-UPS
10 KB SWINGS (2/1.5)

Attention: There will be no Oly weightlifting class next Saturday (11/5) due to the Rock and Roll Marathon and the Muscle Driver Grand Prix. There will also be no evening classes on 11/4 for same reasons. For anyone running on Saturday, put your name on the board and let Don know, so we can lighten the leg workouts for you!

.1 RUN
10 SAUSAGE SLAMS
15 VERT. ABS.

5 ROUNDS

5 HANG CLEANS
5 JERKS
10 SUMO HI PULLS

4 ROUNDS

10 PUILL-UPS
20 KB SWINGS
10 BOX JUMPS
20 GOBLET SQUATS

15 MIN. AMRAP

15 B.SQUATS (95/65)
15 SIT-UPS W/WGT. (25/10)

5 ROUNDS

.2 RUN
10 T-PUSH-UPS(EA SIDE)
20 FLOOR TO OVERHEAD LIFT W/10KG PLATE

“PULL-UPS AND PUSH-UPS AND BEARS..OH MY!” 4 ROUNDS: 1 BEAR COMPLEX(135/95 BY 4TH ROUND)*, 10 HR PUSH-UPS, 5 PULL-UPS (*5 BURPEE IMPROVMENT OPPORTUNITY EACH TIME YOU PUT THE BAR DOWN DURING THE BEAR COMPLEX.) LOOK UP BEAR COMPLEX WOD FOR PREPARATION.

4 LAP RUN-1 LAP BACKWARD WALK(OR RUN)
3 LAP RUN-1LAP BACKWARD WALK(OR RUN)
2 LAP RUN-1 LAP BACKWARD WALK(OR RUN)
1 LAP RUN

BACK SQUAT:1-1-1-1-1, THEN, OTT OR OTHER RUN DRILL