Monthly ArchivesNovember 2012

Nitty Gritty standard


Compare to:
12-22-11
Warm-Up: Stretch/Agility

Strength: Back Squats: 1-10-1-20-1-30
Yes, 1 rep, rest, 10 reps, rest, 1 rep, rest, 20 reps, rest, 1 rep, rest, 30 reps
30 minutes to finish.
Example on how weight change should look: 275-175-305-155-345-135. If you miss a set of squats mark it with an (m) please.
WOD: 10 Minute AMRAP
7: Sit-Ups
7: Pull-Ups
7: Slam Balls (20/14)
7: Chest Slap [...]

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KCCFO standard

2 Person Partner WOD:
KCCFO
20 Minute AMRAP
200m Run
10 Front Squats (185/135) No Rack.
20 KB Swings (70/55)
30 Push-Ups
40 Sit-Ups
50 Double-Unders (3:1)
One Person Working At A Time
TRAVEL WOD:
4 Rounds
400M Run
25 Air Squats
25 Push-Ups
25 Sit-Ups
25 Double-Unders (3:1)

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