Wod 11/27
STRENGTH
Push Press 5 X 5 rest 60 seconds between sets
6 minute AMRAP
21-15-9
Front Squat (95/65)
Pull-ups
-3 minutes rest-
6 minute AMRAP
21-15-9
S2OH (95/65)
T2B
WOD 11/24
21-18-15-12-9-6-3
Wall Ball
Deadlift #115/75
Box Jump 24″/20
Fun Friday 11/21
FUN FRIDAY
we have a fun warm up planned
*clue*
Do you have to accuracy to hit 100?
1RM Split Jerk from the rack
Death by:
Power Snatch (115/75)
&
Burpees
So on minute 1 you do 1 Snatch & 1 Burpee, then 2 & 2 on second minute, and so on.
Once you can’t complete the movements within the minute you start over back at 1 and
go as far as you can again.
WOD 11/20
10 Power Snatch (165/105)
15 Ring Dips
10 C&J (165/105)
20 HSPU
10 Thrusters (165/105)
15 Burpee Pull-Ups
10 Power Snatch (165/105)
11/19
Competition wod #2
Music wod
Warm up roxanne by police
run in place and every time the song says Roxanne you perform a burpee then
back to running in place.
Band stretches
Sally
Backsquats
11/13
REWOD
Skill Work for 10 Minutes
Work on HSPU/Handstand Walk, Rope Climbs, Pull-ups
10 minute AMRAP
100 m Shuttle Sprint (in 10 m increments)
30 Double Unders
15 Pull-ups
11/10
Monday 11/11
9 minute AMRAP
5- med ball cleans
7- wall ball
12- sit-ups
3 Minute Rest
6 Minute AMRAP
5/7/12 same movements
2 Minute Rest
3 Minute AMRAP
5/7/12 same movements
11/8/13
400m run- all out
1 minute rest
1 minute Max effort KBS (53/35)
1 minute rest
1 minute Max effort pull-ups
Rest three minutes
Then:
“Helen”
3 rounds for time:
400m run
21 KBS (53/35)
12 Pull-ups
11/6/13
“Glen”
30 clean and jerks #135/95
1 mile run
10 rope climbs
1 mile run
100 burpees
You have 30 minutes to get as far as you can!
Nov. 5th 2013
Fight gone bad
3 rounds
1 min each station
Wallballs
Sdhp #75/45
Box jumps 20″
Push press #75/45
Cal row
Core work
2 sets of
30 v-ups
30 t2b
