Wednesday

Wednesday Nov 24 2010 Warmup/Skills: 2x through: 20 Box Jumps (use a lower box if needed and work on rebound), 10 Med Ball Cleans, Max L-Sit on parallettes. Burgener Clean + Split Jerk Technique Lift: Clean & Jerk 1-1-1-1-1-1-1 WoD: AMRAP 15 minutes: 2 Rope Climbs...

Tuesday

Tuesday Nov. 23 2010 Warmup/Skills: Handstands & HSPU Scaling Mobility – Shoulders WoD: 3 rounds: 5 Handstand Pushups 10 Ring Dips 15 Knees to Elbows Bonus: Run 1 mile

Monday

Monday Nov  22 2010 Warmup/Skills: Pullup Tech work. 3x: 10 Jumping Pullups, 10 KB Deadlifts, 10 GHR or Reverse Hyper Lift: 5-3-1 Deadlift WoD: Triple Tabata (not alternating): Pullups Squats Kettlebell Swings (24k/16k) Score on each set is lowest reps, total score is...

Saturday

Saturday Nov. 20 2010 Warmup/Skills: Mobility Rowing Tech OHS Tech WoD: AMRAP 30 minutes: Row 250m 20 Overhead Squats (45/33) 15 Burpees

Friday

Friday Nov. 19 Reminder: CFO 1 year anniversary party tomorrow at 11:30 AM. By popular request we’ll be going pot-luck style at the gym after the workout instead of going out. We’ve got some Rosa’s burgers but please bring additional food &...