Archive | November 2015

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17 November WOD 

Strength: 7×1 snatch high pull + 1 below the knee snatch  WOD: 12 min AMRAP  9 hang power snatch 115/80 15 ring dips 21 sit-ups  *extra work 2 min ME handstand walk  Advertisements

16 November WOD 

Strength: 5×5 back squat  WOD: 42 cal row  42 sto 155/105 42 pull-ups  42 goblet squats 2/1.5 *Extra work  2 rounds  ME strict hspu  ME strict ring dips 

13 November WOD 

Strength: 2×10 deadlift WOD: 7 min AMRAP  3 ohs 115/80 3 toes 2 bar 6 ohs 6 toes 2 bar  9 ohs 9 toes 2 bar … 3 min rest 5 min AMRAP  9 CTB pull-ups  54 double unders 

12 November WOD 

Strength: 7×1 power clean and jerk WOD: 5 rounds – Every 90 seconds, complete: -150m row -max rep clean and jerk (185#/115#) *Rest 60 seconds between rounds *Kicker here is that every round, men add 20# to the barbell and women 10#. For example, round 2 will be 150m + max rep @ 205#/125#. Round […]

11 November WOD 

Strength:7×2 push jerk WOD:  “Death by…” 1st minute 1 hspu  2 cal row 3 medball squats 2nd minute 2 hspu 4 cal row 6 medball squats 3rd minute  3 hspu 6 cal row  9 medball squats … *each movement will have 1 minute to complete allotted work 

10 November WOD 

Strength: 7x 1 power snatch + 1 snatch balance + 1 ohs  WOD: 21 deadlifts 225/155 42 box jumps 24/20 15 deadlifts 275/185 30 box jumps 24/20 9 deadlifts 315/215 18 box jumps 24/20 *extra work  3 rounds 25 medball sit-ups  35 double unders  6 min cap 

9 November WOD 

Strength: 5×4 front squat WOD: -7x power clean (95#/65#) -7x thrusters (95#/65#) -7x bar facing burpees *extra work  3 rounds 50ft overhead DB lunge (AHAP) 5 handstands