Month: November 2014

WOD 11/17/14 Skill: Back Squat – Find your 1 rep max 2-4-6-8-10 •Clean & Jerks (115/75) (155/105 RX+) •2x Toes to Bar •10x Double Unders

WOD 11/14/14   For Time: 10 DB Thrusters (45/30) 1600M Run 10 DB Thrusters (45/30) 800M Run 10 DB Thrusters (45/30) 400M Run 10 DB Thrusters (45/30) 200M Run 10 DB Thrusters (45/30)

WOD 11/13/14 Skill: Bench Press 10-8-6-4-2 *Start at 60% and add weight each set   3 Rounds for Time 15 Wall Ball (20/14) 1 Sled Pull (100/65)   5 Rounds for Time 200M Run 15 KB Swings (55/35)

WOD 11/11/14 Skill: Kipping Pull-Ups & Chest to Bar Practice. Then, 5 sets of 5 strict pull-ups.   500M Row Time Trial   For Time – 400M Run – 3 Rounds: 10 Deadlifts (225/155) 10 Burpees  

WOD 11/10/14 Skill: OHS 3-3-3-3, Front Squat 3-3-3-3 *do all OHS then start Front Squats, try to add weight each set. AMRAP in 10 •25 Double Unders •10 Toes 2 Bar •5 Cleans (95/65) (Competitors, Snatch) •5 Front Squats (Competitors, OHS)

WOD 11/7/14 Skill: 5 RM Front Squat (from the ground) 3 Rounds for Max Reps •1 minute of burpees – rest 1 minute between rounds – AMRAP in 7 •10 OH Walking Lunges (45/25) •10 Box Jumps (24/20) •10 Pull Ups

WOD 11/5/14 Skill: Step Ups (20/16) 4-4-4-4-4-4 *use a DB or KB in each hand For Time: •500m Row •25 Squat Jumps (20/14 med ball) •20 Cleans (135/95) •15 Burpee Box Jumps (24/20) •10 OH Lunges/leg •5 Muscle Ups (sub 15 pull ups)

WOD 11/4/14 Skill: Jerk – Find a 1RM 5 Rounds for Time •15 Wall Ball (20/14) •10 Pull Ups •5 Dead Lifts (225/155)(275/185 rx+)

WOD 11/3/14 Skill: Back Squat 10-8-6-4-2 @ 60, 65, 70, 75 & 80% 3 Rounds •400m Run •10 Clean & Jerks (135/95) •15 Push Ups Each round is scored individually. Rest 4 minutes between rounds.