WOD 11/5/2010

Naptime

Daily WOD
Press
5x3

then...
60 Kipping Pullups
120 KB Swings

Break up how you want. 5 Burpees every time you break. Try to do long unbroken sets.

Strength Class
A1. High Bar Back Squat 3 sets 5-7 reps 30x0 tempo rest 3 minutes
A2. One arm pushup 3 sets of 2 reps per side 30x0 rest 3 minutes between arms and 5 minutes before going on to squats.

Strength WOD
Complete 5 rounds for time:
20 yd Bear Crawl
5 Deadlifts 315/205
10 Burpees

Skills Class
Front Rack Position
Frankenstein Squat
Front Squat
Thruster

Every two minutes for 10 minutes perform max unbroken thrusters. Post total reps.

DAILY WOD

Name: Press Wt / KB Wt / Time

John: 105# / 16K / 11:46

Kelly: 75# / 12K / 12:58

Jen C: 82# / 20K / 16:08

Barron: 145# / 16k / 18:05

Jarah: 55# / 12K / 18:08

Peggy: 55# / 12K / 18:27

Arnold: 125# / 24K / 18:57

Laurie: 65# / 16K / 20:19

Carrie: 65# / 8K / 22:42

Justin: 95# / 16K / 23:07

JZ: 115# / 16K / 25:24

STRENGTH CLASS

Jeremy

Corene

Kyle

Fisher