Monthly Archives: November 2013

Tuesday 11.19.13

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STRENGTH

5 sets of:
BTN Snatch Grip: 2 press + 2 push press

WOD

5 rounds EACH for time of:
200m Sprint
10 Thrusters 135/95
Rest 2 minutes

Monday 11.18.13

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STRENGTH 

Front Squat 7×1

WOD

5 RNFT
1 minute plank
5-10 False grip ring pull ups
5-10 Ring Dips

Saturday 11.16.13

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WOD

AMRAP in 5 minutes:

400m Run
50 Double Unders
40 Pull Ups
30 Shoulder to OH 135/95
20 HSPUs
10 Front Squat 185/135

Rest 5 minutes.

AMRAP in 10 minutes:

400m Run
50 Double Unders
40 Pull Ups
30 Shoulder to OH 135/95
20 HSPUs
10 Front Squat 185/135

Rest 5 minutes.

Complete WOD for time:

400m Run
50 Double Unders
40 Pull Ups
30 Shoulder to OH 135/95
20 HSPUs
10 Front Squat 185/135

 

 

Friday 11.15.13

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STRENGTH

Push Jerk 7×2

WOD

21-15-9 Reps for time of:
OHS 135/95
Toes to Bar

Wednesday 11.13.13

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STRENGTH/WOD

Muscle Snatch 1-1-1-1-1
Power Snatch 3-3-3-3-3
Snatch 5-5-5-5-5

Thursday 11.14.13

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STRENGTH

Find 1RM Deadlift

CASH OUT

5RNFT
Max pull ups
12-20 Alternating pistols
20-30 Hollow rocks

Tuesday 11.12.13

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STRENGTH

Find your 1RM Back Squat

CASH OUT

5RNFT
Max top of pull up hold
5-10 Dips (negative)
15 KB Swings 2/1.5 pood 

Saturday 11.9.13

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WOD 

4 to 6 rounds of:

400m Sprint
Rest 2 minutes

Record time for each sprint.

Friday 11.8.13

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WOD

For time:
150 Double unders
100 Sit ups
125 Double unders
80 Wall ball shots 20/14#
100 Double unders
60 Hand release push ups
75 Double unders
40 Power cleans 115/85
50 Double unders
20 HSPU’s
25 Double unders

Thursday 11.7.13

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STRENGTH

Pendlay Row 5×5

WOD

10RFT
3 Hang cleans 135/95
6 Box Jumps 30″/24″
12 Double Unders