WOD 11.30.12 Friday

3 x 10 Good mornings
3 x 20 GHD sit-ups

10 min EMOM
Odd: 6 Lunge steps in front rack 155/105 (from ground)
Even: 20 m Overhead carry 155/105

Rest 10 min

For time:
10-1
Shoulder to overhead 135/95 (from ground)
T2B

Post time to comments

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WOD 11.29.12 Thursday

For time:
2K row
50 Wallball 20/14
1K row
35 Wallball
500 m row
20 Wallball

Post time to comments

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WOD 11.28.12 Wednesday

Back squat
1 x 5 (70%)
1 x 4 (80%)
1 x 3 (85%)
1 x 3 (90%)

Press
1 x 8 (65%)
1 x 8 (70%)
1 x 6 (80%)
1 x 6 (85%)

“Grace”
30 Clean and jerk, 135/95

Post loads and time to comments

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Team Paleo Challenge winners Casey Schutte and Andy Hunt. These guys lost 38.8 lbs in 30 days! Incredible!

WOD 11.27.12 Tuesday

15 min EMOM
5 min
Odd: 3 Bench 75%
Even: 3 Strict weighted pull-ups 75%
5 min
Odd: 2 Bench 80%
Even: 2 Strict weighted pull-ups 80%
5 min
Odd: 1 Bench
Even 1 Strict weighted pull-up

Rest 10 min

1 mile run Time Trial or 2K row Time Trial

Post heaviest loads and time trial to comments