I didn’t realize that I hadn’t put the wods on the website until I came into the gym this morning. I didn’t mean to make it a surprise. I got distracted saying thanks to people who wished me a Happy Birthday yesterday. To all that wished be a happy day, thanks. I had a nice one.

MONDAY 11-4-13
5 Rounds for time:
5 Wall Walks
10 Toes to Bar
20 Box Jumps (24, 20)

TUESDAY 11-5-13
Bent Over Barbell Rows
5-5-5-5-5
In between sets 100′ Shuttle Run
10 Plank down and up with hips

WEDNESDAY 11-6-13
5 Rounds for time
15 KB Burpees
2 Thrusters (heavy)
1 Snatch (same)

THURSDAY 11-7-13
3 Rounds for time:
15 Overhead Squats (95, 65)
15 Pull-ups
15 Split Jerk (95, 65)
15 Knees to Elbows
15 Hang Squat Clean (95, 65)
15 Back Extensions (25, 15)

FRIDAY 11-8-13
21-15-9
Squats
Strict Pull-ups
Sit-ups
1 minute rest, then:

15-12-9
Chest to Bar Pull-ups
Sit-ups
Burpees
30 seconds rest, then:

12-9-6
Sit-ups
Burpees
Handstand Push-ups

SATURDAY 11-9-13
Some people are signed up for the Zombie Mud Run/5K. If you are not planning to do that and you want to come in the morning for Open Gym, I will be here if you let me know.

Everyone that is able please sign up for the 5K on the 16th for Scott Gibbs. We can do our little bit to show the Gibbs family our support.

Posted in Workout of the Day