November 2009

[singlepic id=21 w=250 h=200 float=left]Power Push Press 5 x 5 W.O.D. Fun on Friday: Team Race 1500m row (250m each) followed by press ups together (finish when average is 50 each) 2 rounds

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”] Strength Deadlift 5 x 3reps W.O.D. 21 Kettlebell swing (24/16) 15 Burpee 9 Situp 30 metre O/H Plate lunge 4 Rounds

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”] Power Barbell Thruster 5 x 5 rep W.O.D. 50 Wall Ball 50 Pullup 35 Wall Ball 35 Pullup 20 Wall Ball 20 Pullup [/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”] Strength O.H.S. 3 x 5 W.O.D. 10 Power clean 15 press up 7 rounds [/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

Technique Kipping pullup Handstand push up W.O.D.‘Mary’ 5 x H.S.P.U. 10 x Single leg squat 15 x Pullup 20min AMRAP

Broomstick Technique Sumo D/L high pull Push Press W.O.D.Fight Gone Bad 1 Minute at each exercise with 1 minute rest at the end of each round. Repeat for a total of 3 rounds (17minutes): Wall Ball Sumo D/L high pull (35/25) Box Jump (50cm) Push Press (35/25) Rower (calories) Score = total number of reps