20091201

WARM-UP
5 Sets
Kip Pulls x3
Dead hang Pull-ups x5

3 Sets
Tuck L-hang x10sec
Kb Swings x10

STRENGTH
Press 3x5

WOD
One arm DB snatch x30 Reps Alt arms

20091130

WARM-UP Pass through, Arm circles
5 sets: Kick to handstand x3, Ring Push-ups x5, Frog Stand x10Sec
3 sets; OHS x10, KB Deadlift x10

STRENGTH
Squat 1x20

WOD
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

20091124

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

20091123

Clean 1-1-1-1-1-1-1 reps

20091120

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

20091119 Tabata Something Else

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.