Black/Blue/Grey WODs
For time:
30 Handstand push-ups (Ab-Mat Under Head) (Feet on Box)
50 Back Extensions
30 Knees to elbows (Hanging Knee Raises) (Leg Raises)
Deadlift, 30 reps (225/155) (155/105) (105/75)
Dumbbell push press, 30 reps (40/25) (25/15) (15/10)
50 Kettlebell swings (53/35) (35/26) (26/18)
Row 20 calories
10 Muscle-ups (3 x PU’s & Dips) (with Bands)
Post time to comments.
November “COOL” Board
***Make some goals for yourself for November
– Kelli – “Kelly” as Rx’d
– Adam M. – Fran in 3:18
– Taylor – 130# Split Jerk x 2
– Brian S. – Strict Muscle Up
– Jordanne – 1st Rope Climb!
– Jess – 1st Rope Climb!
– Meghan – 95# Snatch
– Kelsey – 1st Rope Climb!
– Aryn – 1st Rope Climb!
– Josh – Bar Muscle Up!!
– Joe K. – Bar Muscle Up!!
– Mark – 1st Rope Climb!
48 Responses to 11/7/12