Monthly Archives: November 2012

Mobility
Dynamic

WOD
15-12-9-6-3
Pull Ups
Hang Power Cleans
Wall Ball

Cash Out
Coaches Choice

Mobility
Dynamic – don’t forget the Wall Balls!

WOD
Good Weather?
10 x 100m sprints.

10 min AMRAP
10 Mountain Climbers
10 Box Jumps
10 Hand Release Push Ups
10 Lunge Jumps

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
5 Rounds
10 Push Jerks
10 Burpees

Cash Out – how about a few wall ball for the challenge.
Coaches Choice

Mobility
Dynamic

WOD
50 – 35 – 20
Wall Ball 20/14
Pull Ups

Don’t forget to record your wall ball for the challenge.
The goal is to get 2410 wall ball shots in by the end of the week as a group. The girls have a head start, but I think you guys can catch up!

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
Staggered Start – slowest people start first
500m Row
400m Run
300 Skips
200 Squats
100 Sit Ups
50 Box Jumps
25 KB Swings
10 Push Ups

Cash Out
Coaches Choice

Correction! Michelle will be there for the noon!

Sorry folks. Jason got called into work tomorrow, so the noon class will have to be cancelled. Come to the 5 if you can.

Mobility
Dynamic

WOD
3 Rounds
400m Run
15 OH Squats 95/65 or 135/95

Cash Out
Coaches Choice