WOD
In teams of two:
100 Pull-Ups
100 Kettlebell Swings (24/16 kg)
100 Double-Unders
100 Overhead Squats (95/65 lbs.)
EWOD
5:30pm – Form drills, 6 x 600 meter intervals with 2 min rest in-between.
Saturday: November 24, 2012
Team WOD.
A) Get Inverted
B) In teams of two:
AMRAP in 20:
6 Lateral Burpees
12 GTO (75/55)
18 DUs
Partner A completes the triplet AMRAP until parter B returns from 200m run. Switch & repeat.
C) Treat-Treat
WOD: 11.24.12
Team WOD.
WOD: 11.23.12
“Black Friday ~ A race against the clock”
Today’s WOD will be a series of three 15-minute tests. You will begin portion B when the clock hits 15:00, and begin portion C when the clock hits 30:00.
Friday: November 23, 2012
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WOD
“Black Friday ~ A race against the clock”
Today’s WOD will be a series of three 15-minute tests. You will begin portion B when the clock hits 15:00, and begin portion C when the clock hits 30:00.
A.
Against a 15-minute running clock:
Run 1 mile as quickly as possible
(rest the remainder of the 15 minutes)
Against a 15-minute running clock:
Run 1 mile as quickly as possible
(rest the remainder of the 15 minutes)
B.
Against a 15-minute running clock:
Row 1500 meters as quickly as possible
(rest the remainder of the 15 minutes)
Against a 15-minute running clock:
Row 1500 meters as quickly as possible
(rest the remainder of the 15 minutes)
C.
Against a 15-minute running clock:
As quickly as possible complete:
Against a 15-minute running clock:
As quickly as possible complete:
200 Double Unders
20 Pullups
20 Pushups
20 Air Squats
20 Situps
(rest the remainder of the 15 minutes or post how many total reps you completed in the cap.)
(rest the remainder of the 15 minutes or post how many total reps you completed in the cap.)
Coach’ s Notes: Post times for A, B, & C.