11/17/15

*RESERVE YOUR SPOT TODAY’S CLASS

Every 90 Seconds 4 Strict Shoulder Press for 7 Sets (Can Use Racks)

Then……

Black/Blue/Grey WODs

For Time:

500m Row
10 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)
25 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises)
400m Row
10 Handstand Push Ups
20 Toes-to-Bar
300m Row
10 Handstand Push Ups
15 Toes-to-Bar
200m Row
10 Handstand Push Ups
10 Toes-to-Bar
100m Row
10 Handstand Push Ups
5 Toes-to-Bar

November “COOL” Board

***Make some goals for yourself for November

–  Emily – 170# Front Squat
–  Heidi – 180# Clean & Jerk
–  Mike F. – 170# Clean & Jerk
–  Josh – 190# Clean & Jerk
–  Ashley – 95# Clean & Jerk
–  Alex – 190# Clean & Jerk
–  Andrew J. – 255# Clean & Jerk
–  Shawn – 140# Power Snatch
–  Mark Ma. – 165# Power Snatch
–  Jaime – 140# Power Snatch
–  Kristine – 105# Snatch
–  Craig – 135# Power Snatch
–  Kathleen – 105# Power Snatch
–  Michelle – 195# Back Squat
–  Mark Mc. – 295# Back Squat
–  Josh – 250# Back Squat
–  Shawn – 285# Back Squat
–  Annette – 100 Consecutive Double Unders
–  Kira – 1st Pull Up WOD
–  Angie P. – 7 Consecutive Pull Ups
–  Mike H. – 275# Back Squat
–  Megan – 180# Back Squat
–  Wes – 175# Snatch
–  Nicole – 140# Snatch
–  Kevin P. – 205# Thruster
–  Jim N. – 140# Thruster
–  Shelley – 125# Thruster
–  Emily – 140# Thruster
–  Angie M. – 145# Thruster
–  J.P. – 285# Thruster

This entry was posted in WOD. Bookmark the permalink.

Leave a Reply

Your email address will not be published.