REST DAY
SKILL:
50 ring pull-ups
WOD:
3 rounds for time of:
run 800m(1/2 mi)
15 burpees
50 steps walking lunge
50 situps
post time to comments
STRENGTH:
deadlift 3-3-3-3-3
post loads to comments
4 rounds for time of:
run 400m
50 airsquats
100 double-unders
(or 5-10 minutes of work toward double-unders)
"Isabel"
30 snatches for time(135/85#)
HAPPY THANKSGIVING!
Just a quick WOD today so you can spend time with family and friends.
400m walking lungs for time
(as seen recently on CrossFit main website)
practice handstand against a wall
5 rounds for time of:
10 thrusters(95#/65#)
20 box jumps(24"/20")
STRENGTH/POWER
power snatch 1-1-1-1-1-1-1
MET-CON:
row 5k for time
EFFECTIVE 1 DEC 2009 TIGER FITNESS WILL BE CONDUCTING ALL TRAINING AT "THE RANCH" IN COWETA. KEEP LOGGING ON FOR MORE INFO
50 pistols or 1 leg box squats(step/ups)
25/side
30 GHD or abmat situps
25 back extensions/lumbar crunch
overhead squat 1-1-1-1-1-1-1
21-18-15-12-9-6-3 rep rounds for time of:
kettlebell swings(55#/35#)
box jumps(24"/20")
