Complete 4 rounds for time:
400m Run
4 Muscle ups
40 Double unders
If you cannot perform M/U, then the modification is 2 Chest 2 Bar pull ups and 2 ring dips per muscle up.
11-16-13
As Many Reps As Possible in 7 mins:
Bar facing burpees
At the top of every minute perform 5 Deadlifts (225/175)
Score is total number of burpees.
~Then~
10 rounds:
30 unbroken double unders (rest as little as possible between rounds)
11-15-13
Complete for time:
21-15-9 reps of:
Front Squat, 135/95
Toes-to-bar
Run 400 meters between each round.
Halfway through Movember my fellow teammates! Let’s see those halfway there pictures! Over $1000.00 raised as a team this far! Let’s keep the momentum going! Check out our Team Page and support our cause.
11-13-13
Complete for time:
50 Double Under or 100 Single under buy in
40 Deadlifts (115/75)
30 AbMat Sit ups
20 Burpees
10 Squat Clean Thrusters (115/75)
50 Double Under or 100 Single under cash out
11-12-13
For Load:
2 Position Clean (Power or Squat)
As Many Reps as Possible in 6 mins
15 Wallballs, 20/14
15 Pull ups
11-11-13
JAC Hero WOD
Run 1.5 miles
2 mins Max Effort Sit ups
2 mins Max Effort Push ups
MAX EFFORT PULL UPS (without letting go of the bar)
2 mins Max Effort Sit ups
2 mins Max Effort Push ups
Run 1.5 miles
The JAC Hero WOD is an event to help spread the word and help raise money for the non-profit organization, Johnny America Clothing, which gives Veterans scholarships to join affiliates in their area. You can go to http://startsomegood.com/HeroWOD, to learn more.
11-9-13
TEAM WOD
Teams of 3 (one working, two resting)*
9x150m Run
150 Push Press, 95/65
150 SDHP, 95/65
150 Push Press, 95/65
9x150m Run
*Team must hold a single 70/53lb KB the entire duration. If it hits the ground, whole team does 10 Burpees.
