Monthly Archives: November 2011

70 KB SWINGS, 60 ABMAT SIT-UPS, 50 KB SUMO HI-PULLS, 40 HR PUSH-UPS, 30 BOX JUMPS, 20 PULL-UPS, 10 OVERHEAD LUNGES W/ 10KG PLATE(EA FOOT)

3 ROUNDS

.3 RUN
10 T-PLANK PUSH-UPS W/WGT
50 AIR SQUATS

DEADLIFT(200/​135) /HAND-STAND PUSH-UPS: 1 EA. FIRST MINUTE, 2 EA. SECOND MINUTE, ETC. UNTIL ATHLETE CAN’T COMPLETE BOTH IN ANY ONE MINUTE

5 ROUNDS

.2 RUN
15 BENCH PR. W/DB’S
15 SAUSAGE SLAMS

10 ROUNDS

2 BEAR COMPLEX (75/55)
10 BURPEES

5 ROUNDS

.1 RUN
15 HR PUSH-UPS
10 BOX JUMPS

REST AND EAT (80% PALEO)

Happy Thanksgiving! We are closed on Thanksgiving, on Friday we will be open 9-11am, and 4:30-6:30pm.

“HELEN”

5 ROUNDS

10 DB C&J
5 GRASSHOPPERS
15 RING DIPS(OR PARALETTES)

Check out the video.  You guys know the Wall Climbs, and the Passthrough, look at the Up-downs and Grasshoppers.  This is a good video about the proper techniques of all and how to improve what you do to meet the standard.

A WOD demo