Friday, November 15, 2013


Thanks for the help on Saturday T and Lily  !

Level 2
TT: 1 Mile Run for time
WOD: Tabata Sit Ups; low score
Goal: 12 reps per 20 sec interval

Strongman Movement (coaches choice Yolk/Viper Log)

Level 1
TT: 800m Run for time
WOD: Tabata Sit Ups; low score –
Goal: 8, 12 is very good + Tabata Ball Slams
Strongman Movement (coaches choice Farmers Walk w/Axel)


Benchmark: "Barbara"
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 min after each round Scale down reps HEAVILY!!!! Then, scale rounds as needed


Tag Team Fight Gone Bad

Three rounds of:
Wall-ball, 14/20 pound ball, 10' target (Reps)
Sumo deadlift high-pull, 55/75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 55/75 pounds (Reps)
Row (Calories)                                                                      

1 Partner Works At A Time

In this workout you and your partner move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post reps, load, and time to comments.

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