Strength: Banded Deadlifts 5x5
WOD: 5 Rounds For Time
7 Wall Walks
14 Pull Ups
21 Double Unders
REC: 3x12 GHD Sit Ups (If you are new to these, you can scale it to just going back to parallel)
Tuesday, Nov 12th, 2013
Strength: Shoulder Press 3x10
WOD: "Jackie" (For the leaderboard)
Row 1K
50 Thrusters (#45)
30 Pull Ups
REC: 100 Partner med ball situps for time
Saturday, Nov 9th, 2013
WOD: 5 Rounds
1 Minute Row for Calories
1 Minute max Burpees
1 Minute Double Unders
Rest 1 minute
Score is total Calories+Burpees+Double Unders
Thursday, Nov 7th, 2013
Strength: Renegades 3x max reps - Place dumbbells on the ground, grasp dumbbells and assume a pushup position (hands holding dumbells at standard pushup width,feet shoulder width apart), do a pushup, row one side, do a pushup, row other side, etc. for as many reps as you can.
WOD: 7 Rounds for Time
7 Snatch
7 OHS
7 Snatch Balance
REC: 5 Rounds
10 Box Jumps
10 Ball Slams