Sat. Nov. 7th, 2010

Weekend W.O.D.
Overhead Squat
2-4-6-10
25 double unders between each set
-No time component
Then… 2 min AMRAP Back Squat with heaviest OHS weight

Fri. Nov. 5th, 2010

Today's W.O.D.
"Helen"
400m run
21 KB Swings - 1.5 pood
12 Pull-ups
3 rounds for time

Wed. Nov. 3rd, 2010

Today's W.O.D.
Tabata "Something Else"
Pull-ups
Push-ups
Sit-ups
Squats
-20 secs of work, 10 secs of rest for 8 rounds

Tues. Nov. 1st, 2010

Today's W.O.D.
Deadlift - 225lbs
Ring push ups
400m run
21-15-9
For time

Mon. Nov. 1st, 2010

Today's W.O.D.
10 Muscle ups or 30 Pull-ups/30 ring dips
50 Wallballs
8 Muscle ups or 24 Pull-ups/24 ring dips
40 Wallballs
6 Muscle ups or 18 Pull-ups/18 ring dips
30 Wallballs
4 Muscle ups or 12 Pull-ups/12 ring dips
20 Wallballs
2 Muscle ups or 6 Pull-ups/6 ring dips
For time
-substitute pull-ups and ring dips for muscle ups if you are still working on your muscle ups