WOD 131127 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk Find a heavy weight, then… EMOM for 5 Min: The above Complex at 70-80% 800m Run 3 Rounds: 12 Ring Dips 8 Strict Pullups 800m Run Today – no 530/630 Thursday – Closed Friday – Open gym from …
WOD 131126 A) 4 x 5 Bent over Barbell Rows (heaviest possible) B) 4 x 5 Snatch Grip Deadlifts (heavy) “Battle of The Boxes” 21-15-9 Thrusters (95/65) (75/45) KB Swings (55/35) Burpees We will have a limited schedule this week. Normal classes today Wednesday – no 530/630 Thursday – Closed Friday – Open gym …
WOD 11/16/13 Battle Of The Boxes – November 21-15-9 Thrusters (95/65) KB Swings (55/35) Burpees Cash Out: 3 Sets: Shuttle Sprint (wall to 1st beam, wall to second beam, wall to third beam, wall to wall) Rest 20 Push-Ups Rest 20 Jumping Lunges w Dumbbells (10 per leg) We are hosting an …
WOD 131125 Back Squat 5 @ 85% 2 @ 90% 2 x 1 @ 95% 1 x 20 (heavy as possible) AmRep in 12: 1 Strict Pull Up* 10 Push Press (135/95) *increase by 1 Pull up each round We will have a limited schedule this week. Normal classes today and Tuesday. Wednesday – no …
WOD 11/25/13 Power clean + Hang squat clean + Front Squat + Jerk. 10 minutes to work up to a heavy single. Then 1 complex EMOM for 5 minutes at 75-80% AMRepsAP in 12 minutes: 1 Muscle Up* 40 Double Unders *Add 1 muscle up every round. Substitue Chest to Bar pull-ups or …
WOD 11-22-13 Bar Muscle Up Skill Work 3 Rounds: • 50 Jumping Pullups • 10 KB C&J (55/35) • 200 M Run
WOD 11/22/13 Clean and jerk – 7 minutes to find a heavy single. Then 3 reps at 75% of heavy single every minute for 4 minutes 1 minute sprint on Airdyne for max calories Rest 2 minutes, repeat for total of 3 rounds 5-4-3-2-1 Right Arm DB Clean & Overhead (45/30) Left Arm …
WOD 11-21-13 One-Legged Box Jumps 5×10 (total) 4 Rounds: • 100 M Run • 15 KB Box Stepups LH (55/35) • 100 M Run • 15 KB Box Stepups RH (55/35) After Party: Tabata Hindu Pushups
WOD 11/21/13 Back Squat 5-5-5-5-5 Try to add 5# more on each set than your last 5×5 back squat workout For Time: 500m row 50 double unders 50 wall ball 50 deadlift (135/95) 20 front squat (135/95) 20 box jumps (30/24) Cash Out: 2 Minute Double Under Practice 3 sets of 10 PVC …
WOD 11-20-13 ME Pullups: 2 attempts Try for at least 10 reps. If you are using bands and get less than 10, do ME Rings Rows for your second attempt. 3 rounds of: -AMRAP in 5- • 3 Snatch (95/65) • 6 Burpees • 9 DL (95/65) *Rest 3 minutes between each AMRAP. Don’t forget …
