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25 Nov 2013

112613

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1. 3 position snatch – (high hang/mid hang/floor)
7 x 1

2. 3 Rounds for time
20 DB snatch, 65#/40#
40 Double Unders

Advanced-Unbroken Double Unders

24 Nov 2013

112513

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1. Back Squat – 3×6

2. Row 5:00 (distance)
Tabata squats (reps)
Row 5:00 (distance)

23 Nov 2013

112413

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PARTNER WOD –  For time & AMRAP

While Partner 1 completes a 400m run, Partner 2 will perform max reps of a Dumbbell Clean into a thruster and then switch.  The workout is complete when each person has completed 4 x 400m run + max reps DB clean/thruster.

M-40# DB
F-20# DB

There are two scores: Time to complete and max reps.  There will be a 25 minute cap.

22 Nov 2013

112313

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Complete for reps

Row 5k – every 1k stop and perform

AMRAP 2
10 Overhead swings, 32kg/24kg
10 Push ups

21 Nov 2013

112213

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1. “Lynne”
5 rounds
Bodyweight bench press, max reps
Pull ups, max reps

2. EMOM 10
3 Power snatch (AHAP)

20 Nov 2013

112113

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1. Push Press – 5 x 3

2. For time
10 Overhead squat, 135/95
10 Burpees
10 Thruster, 135/95
10 Pull-ups
10 Power Clean, 135/95
10 Pull-ups
10 Thruster, 135/95
10 Burpees
10 Overhead squat, 135/95

20 Nov 2013

112013

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1. “Diane”
21-15-9 for time
Deadlift, 225/155
Handstand push ups

2. Practice Pistols for 20 minutes

18 Nov 2013

111913

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1. 2 Pos. 1 Clean + 1 Jerk x 5 sets

2. Reps of 30-20-10 for time
Knee to elbows
Box jump overs, 24″/20″

17 Nov 2013

111813

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1. Front Squat – 3 x8

2. EMOM 20
Odd minute – 10 Burpee
Even minute – 10 Thruster, 95/65

16 Nov 2013

111713

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Team up into 4 athletes, (2 men and 2 women preferred)

Each team member completes for time:
20 Shoulder to overhead (135/95lbs)
20 Box jump (24″/20″)
50 foot OH walking lunge, (45/25)
50 Double-unders
Row 500 meters

Then,

Row 500 meters
50 Double-unders
50 foot OH walking lunge, (45/25)
20 Box jump (24″/20″)
20 Shoulder to overhead (135/95lbs)

All 4 members will work their way through the exercises at the same time, but must start one at a time and may not move on to the next excercise untill the member ahead of them has finished it. The entire team must complete moving through the first series of excercises before the first member can begin working through the second series.


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