Archive | November 2013

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21 November

Mobility (on your own) WOD: Tabata intervals Box jump (24/20) Row or ? Pull ups KB swings (2/1.5) Advertisements

20 November WOD

Mobility (on your own) Strength: 3×4/8 @75% of 1rm FS WOD: 5 rounds 2min per round 5 deadlifts (335/225) ME wallballs (20/14) Then 2 ME double unders

19 November WOD

Mobility (on your own) Strength: 5×2 power snatch AHAP WOD: “Jackie” 1000 m row 50 thrusters (45) 30 pullups Then 3 opportunities for ME handstand hold

18 November WOD

Mobility (on your own) Strength: 3×4/8 @75% of 1rm FS WOD: 12 min AMRAP 10 clean and jerk (135/95) 20 toes to bar 10 clean and jerk (185/135) 20 toes to bar 10 clean and jerk (225/155) 20 toes to bar 10 clean and jerk (275/185) 20 toes to bar

14 November WOD

Mobility (on your own) Strength: 2×7/13 @70% of 1rm FS WOD 12 min AMRAP 6 rt arm thruster (50/35) 1 rope climb 6 lt arm thruster 1 rope climb *extra work 3xME L Sit

13 November WOD

Mobility (on your own) Strength: 2×7/13 @70% of 1rm FS WOD: 3 rounds 1 min ME deadlift (275/185) 30 sec rest 1 min ME knees to elbows 30 sec rest 1 min OTBox burpees (24/20) 30 sec rest *extra work 3xME HSPU

12 November WOD

Mobility (on your own) Strength: 2×7/13 @70% of 1rm FS WOD: 3 rounds 25 wallballs (20/14) 20 pullups 15 hang snatch (95/65)