Circuit:
Clean and jerk
Side (high knee) skips
Rear/side lifts
Over-the-chair kicks
Plate circles
Box side jumps
Ab tucks
Side-leg tucks
Squat thrust
Commando push-up
Spiderman
Burpee side-jumps
Side-jump squat
Medball to laces
Archive for November, 2013
WOD:
40-30-20-10 rep rounds of:
Wallball shots, 20/12 lb
Box jumps, 24/18″
Kettlebell swings, 1.5/1 pood
If you want, you can do “Morrison,” a hero WOD, which adds a set of 50 to the beginning (so it’s five rounds, of 50-40-30-20-10)
Other work …
Do any previous “other work” piece you haven’t done before.
Focus on skills you’re trying to pick up.
If you’ve done all those, you can do one of the “Big Tent” workouts.
12 I did this!
Team WOD — frosh v. sophs:
There are two simultaneous relays going on with each team. Each member:
– Rows 1K (one at a time)
– Runs 800m (one at a time)
12 I did this!
More photos after the jump … View full article »
13 I did this!
21-15-9:
Deadlift, 225 lb
Handstand push-up