Archive | November 2014

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12 November WOD

Strength: 7×1 split jerk WOD: Complete as many rounds as possible in 20 minutes of: 5 burpees 15-foot rope climb, 1 ascent 30 double-unders

11 November WOD

Strength: 7×1 below the knee snatch WOD: Inverse Tabata shoulder press, 155/105lb. Inverse Tabata front squat, 245/175lb. Inverse Tabata deadlift, 365/265lb. The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises.

10 November WOD

Strength: 8@65%, 6@70%, 4@75%, 2@80% of 1rm back squat WOD: 4 rounds 10 front rack lunge steps 95/65 20 box jumps 24/20 *extra challenge Try to complete unbroken 20 pullups 30 push-ups 40 sit-ups 50 squats *penalty is 3 burpees for every rest

7 November WOD

Strength: 5×2 above the knee snatch 5×2 above the knee clean WOD: 4 rounds 20 OTBox burpees 24/20 20 ring dips

6 November WOD

Strength: 12 min to work towards a heavy muscle clean WOD: WORKOUT 14.1 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps WOMEN – includes Masters Women up to 54 years old Complete as many […]

5 November WOD

Strength: 5×3 strict press WOD: On the C2 rower: Pull a sub-1:25/500-m pace for as long as possible Rest 3 minutes Pull a sub-1:30/500-m pace for as long as possible Rest 3 minutes Pull a sub-1:35/500-m pace for as long as possible Rest 3 minutes Pull a sub-1:30/500-m pace for as long as possible Rest […]

4 November WOD

Strength: 12 min to work to a heavy Muscle Snatch WOD: Fran 21-15-9 reps for time of: 95/65lb thrusters Pull-ups *extra test 12 deadlifts 9 hang cleans 6 shoulder to overhead Unbroken and as heavy as possible

3 November WOD

Strength: 8@70%, 6@75%, 4@80%, 2@85% of 1rm FS WOD: 5 rounds for time of: 135-lb. deadlift, 9 reps 135-lb. hang power snatch, 6 reps 135-lb. overhead squat, 3 reps Then 3 rounds 30 sec handstand hold 30 sec rest