I realized as I was taking Lydia back to her college in Iowa that I forgot to put the WOD's on the blog. I decided when I came back at 2am that I could wait until this afternoon. Sorry it's late but here is what you have been waiting for.
MONDAY 11-28-11
"Santora"
3 Rounds for reps
1 min Squat Cleans (155, 95)
1 min 20' Shuttle Sprints (there and back =1 rep)
1 min Deadlift (245, 165)
1 min Burpees
1 min Jerks (155, 95)
1 min Rest
*same time and format as Fight Gone Bad (17 min)
TUESDAY 11-29-11
"Cindy"
AMRAP in 20 min
5 Pull-ups
10 Push-ups
15 Squats
WEDNESDAY 11-30-11
1/4 "Murph" for time
400 Meter Run
25 Pull-ups
50 Push-ups
75 Squats
400 Meter Run
*you may break up the pull-ups, push-ups and squats however you want as long as there is a run before and after
THURSDAY 12-1-11
Partly "Nutts" for time
10 Handstand Push-ups
15 Deadlift (225, 155)
20 Box Jumps (24, 20)
25 Pull-ups
30 Wall Ball Shots (20, 14)
35 Double Unders
400 Meter Run with (45, 35) plate
FRIDAY 12-2-11
3 Rounds for time
30 Wall Ball Shots (20, 14)
30 Squat Snatch (75, 55)
*hey look, no "name" on this one!
SATURDAY 12-3-11
Share the Pain and/or Team Workout
Last Saturday was really fun with a big group. Maybe the cars that gave us clearance were afraid that we would flip them if they got too close. With all of us maybe we could have!
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