Friday 10/21/2011
50 Deadlifts (105#/75#) 10 Turkish Get-ups (55/35) 20 Toe-to-Bars
They don’t let you play with tires at Globo Gym
Wednesday 7/13/11
Strength WOD
Back squat 3-3-3-3-3
Metcon WOD
5 Rounds
1-min tire flip
1-min step up
1-min toes-to-bar
1-min tire pushups
1-min rest
Bootlegger
Thursday 6/2/11
Strength WOD
Push Jerk 3-3-3
Metcon WOD
Bootlegger
30 Burpees
30 TTB
1 Mile Run
30 TTB
30 Burpees
Running and Toes to Bar: A #Winning Combination
Wednesday 5/18/11
Strength WOD
Thrusters 3-3-3
Metcon WOD
7 rounds every 4 minutes
400m Run
12 Toes-to-bar
Perfecting the art of toes to bar
Wednesday 5/4/11
Strength WOD
Push press 5-5-5
Metcon WOD
5 Rounds
10 Front squats 115/75
10 Pushups
10 Toes to bar
Tuesday
SWOD 
Dead Hang pull-ups Or ring rows
3 max sets
WOD
“Don’t Let Go”
For Time:
5/7/9/11/13 TTB
13/11/9/7/5 DeadLifts m215 f140
12 Days of Christmas
Wednesday 12/22
Metcon WOD – 12 Days of Christmas:
- Pullup
- Toes-to-Bar
- Box Jump [20"]
- Air Squats
- Ring Dips
- KB Swings [M: 53, F: 35]
- Burpees
- Double-unders
- Push Ups
- Wall Balls [M: 20, F: 14]
- Sandbag Slams [M: 30, F: 20]
- Walking Lunges [M: 45, F: 25]
Directions: 12 rounds total. Start each round with round one and complete the reps through the number of the round that you’re on.
Ex:
Round 1: 1 Pull Up Round 2: 1 Pull Up, 2 Toes-to-Bar Round 3: 1 Pull Up, 2 Toes-to-Bar, 3 Box Jumps … Round 12: 1 Pull Up, 2 Toes-to-Bar … 11 Sandbag Slams, 12 Walking LungesPost total time (and mods) to comments… Oh, and think of us on Christmas when you’re still feeling it!
