Archive | November 2014

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17 November WOD

Strength: 2×5 @70%, 3×3 @80%, 2×1 @90% of 1rm Front Squat WOD: 3 rounds for time of: 30 toes-to-bars 155/105lb clean and jerks, 15 reps Advertisements

14 November WOD

Strength: 7×1 thruster WOD: AMRAP in 12 40 cal row 30 toes 2 bar 20 bar facing burpees 10 hang squat cleans 165/115

13 November WOD

Strength: 7×1 below the knee clean WOD: 40 sumo deadlift high pull 75/55lb 40 wallball to 10ft target 30 SDLHP 30 WB 20 SDLHP 20 WB Or 5k Run

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