Archive | November 2014

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26 November WOD

Strength: 2×3 (warmup weight), 7×1 split jerk WOD: 3 rounds 500 m row 12 single arm snatch 70/55 Advertisements

25 November WOD

Strength: 7×2 power snatch WOD: Complete as many rounds as possible in 20 minutes of: 95/65lb squat cleans, 10 reps 10 dips

24 November WOD

Strength: 2×5@70%, 3×3@80%, 2×1@90% of 1rm back squat WOD: 2 rounds for time of: 205-lb. front squats, 10 reps 10 burpee muscle-ups

21 November WOD

Strength: 2×5@70%, 3×3@80%, 2×1@90% of 1rm deadlift WOD: 3 rounds for time of: 50 Abmat sit-ups 25 strict handstand push-ups

20 November WOD

Strength: 7×1 clean 5×3 OHS WOD: “JT” 21 15 9 Handstand push-ups Ring dips Push-ups

19 November WOD

Strength: 2×5@70%, 3×3@80%, 2×1@90% of 1rm push jerk WOD: 3 rounds for time: 50 hip extensions 25 strict pull-ups OR 4 rounds 15 Cals on row 25 wallballs

18 November WOD

Strength: 7×1 snatch WOD: WORKOUT 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail […]