WOD Fri 11-2-12
November 1, 2012
WOD Mon 11-5-12 “Nancy”
November 4, 2012

WOD Sat 11-3-12

Chuck B. Locks out a thruster

Warmup:
750M Row
10 burpees
10 pullups
10 lunge steps
10 ring dips
Spend ~5 minutes stretching hip flexors and squat bottom position (make sure you are actively challenging each position)
 
WOD Movement Review:
– KB Reverse Lunges
– KB Waiter Carry
– Ring Dips
– Toes to bar
 
WOD:
3 Rounds for time: (Start at one end of the Shuttle run area)
100ft sprint with KB 24/16 kg (Int 16/12, Beg: 12 kg or smaller DB)
3/4 Lap KB Waiter Carry R-arm only (finish at starting point)
3/4 Lap KB Waiter Carry L-arm only (reverse direction and finish at start of previous leg)
10 Ring dips (Int: Assisted ring dips, Beg: Bench or box dips)
15 Toes to bar (Int: GHD situps to below parallel, Beg: Hanging knee raises or Abmat situps)
20 Burpees
 
30 minute time cap
 
Cool Down: 
Minimum 500M row or walk/jog 4 laps
Spend extra time loosening up shoulders and arms with LAX ball and foam roller
 
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