Archive | November 2013

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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)

11 November WOD

Mobility (on your own) WOD: choose 1 Hero WOD “Jack” AMRAP in 20 10 push press (115/75) 10 kb swings (1.5/1) 10 box jumps (24/20) Or “Rahoi” AMRAP in 12 12 box jumps (24/20) 6 thrusters (95/65) 6 bar facing burpees Or “Tom” AMRAP in 25 7 muscle ups 11 thrusters (155/105) 14 toes to […]

9 November WOD

Mobility (on your own) WOD: 50 double unders 40 kettle bell swings (2/1.5) 30 chest to bar pullups 20 cleans (185/125) 10 squats (185/125) 20 cleans (185/125) 30 chest to bar pullups 40 kettle bell swings (2/1.5) 50 double unders

8 November WOD

Mobility (on your own) Strength: 2×7/13 @65% of 1rm FS WOD: Regional WOD #5 2013 21 15 9 Deadlift (315/205) Box jump (30/24) 10 min cap Then *extra work after WOD 3xME wt ring dip @35lb

7 November WOD

Mobility (on your own) Strength: *extra work after WOD 3xME weighted pullup @35lb WOD: 7min AMRAP 21 burpees 15 lunge steps (45/35) 9 power pushups (6″/4″) 3 min rest 7 min AMRAP 21 double unders 15 evil wheels 9 mountain climbers

6 November WOD

Mobility (on your own) Strength: 2×7/13 @65% of 1rm FS WOD: 5 rounds 3 bar muscle ups 5 split snatch (115/75) 7 deficit HSPU (4″/2″) Then 1000m row

5 November WOD

Mobility (on your own) Strength: 4×1 push jerk, 3×1 split jerk AHAP WOD: AMRAP in 12 3 wallballs 3 kb swings (2/1.5) 3 ring dips 6 wallballs 6 kb swings 6 ring dips 9… 9… 9… Then 2 min ME double unders