Month: November 2011

In my garage.

WOD

5 rounds for time

• 5 jump pull-ups
• 10 burpees
• 50 jump rope singles

Total time: 9:27

At Survival Fitness – On-Ramp #3

Warm-up

• Ball Slams (15#) – 8 Tabata rounds
• 8 Tabata rounds alternating between bear crawl and jumping jacks

WOD

1/2 “Karen”

75 wall balls (15# small medicine ball) for time

Total time: 6:37

In my garage.

10:00 of Tabata jump rope

At Survival Fitness – On-Ramp #2

Warm-up

Learned the moves used in the WOD.

WOD

3 rounds for time, 10 reps each

• Deadlift (65#)
• KB Swings (25#)
• Burpees
• Thrusters (15# dumbells)
• SDLHP (25# KB)

Total time: 12:08

In my garage

2 x 8 Tabata – jump rope