11/14/12

• SWOD then...
• 7 rounds
• 10 Floor Presses (135/95)
• 10 bar on back lunges (135/95) (5 per leg)
• 10 Box Jumps (30"/24")

11/13/12

• SWOD then...
• 
  
• 20 Double-Unders / 20 knee tucks
• 21-15-9
• Hang Power Cleans (135/95)
• Toes to Bars
• 
  
• The WOD starts with 20 dubs…. Any time you drop the bar, or drop off the toes to bar before completing the sets of 21-15-9 reps you have a twenty double under penalty.
• If you do all 21-15-9 reps unbroken, then no penalty is assessed.

11/12/12

• SWOD then...
• 
  
• 5 rounds
• 
  
• 400 M Run
• 20 wall balls

11/10/12

• 100 M run
• 25 KB American Swings (70/53)
• 25 Plate Get Up Situps(45/25)
• 200 M Run
• 25 KB American Swings (70/53)
• 25 Plate Get Up Situps(45/25)
• 400 M Run
• 25 KB American Swings (70/53)
• 25 Plate Get Up Situps(45/25)
• 800 M Run
• 25 KB American Swings (70/53)
• 25 Plate Get Up Situps(45/25)

11/09/12

• SWOD then...
• 
  
• 7 rounds
• 
  
• 5 Thrusters (135/95)
• 10 C2B Pullups
• 15 HR Pushups