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WOD Archive for November 2012

November 30, 2012

 

Warm-up plus mandatory 20:00 mobility

 

3 rounds for total reps of:

 

1 min ME Burpees

1 min ME C2B Pullups

1 min ME Ground to Overhead 95/65#

*Rest 1 minute.

November 30, 2012

November 29, 2012

 

"Kelly"

 

Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball.

November 29, 2012

November 28, 2012

 

1) Every 30 seconds for 5 minutes:

 

1 Power Snatch @ 80% (of max Snatch any style)

 

2) Every 30 seconds for 5 minutes:

 

1 Power Clean @ 80% (of max Clean any style)

 

Conditioning

Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

November 28, 2012

November 27, 2012

Strength

 

1) Back Squat: EMOM for 5 minutes – 2 reps @ 85%

 

2) 7X2 1&1/4 Front Squats – heaviest possible, rest 60 seconds. 

 

Conditioning

 

Run 200m

9 Muscle-Ups

9 Power Snatches 135/95#

Run 200m

7 Muscle-Ups

7 Power Snatches 135/95#

Run 200m

5 Muscle-Ups

5 Power Snatches

Run 200m

November 27, 2012

November 26, 2012

November 26, 2012

 

Clean & Jerk: 3X1@80%, 2X1@85%, 2X1@90%, 2X1@85%, 3X1@80% – rest 30-60 seconds.

 

Conditioning

 

5 Rope Climbs 15′

10 Wall Balls 20/14#

4 Rope Climbs 15′

15 Wall Balls 20/14#

3 Rope Climbs 15′

20 Wall Balls 20/14#

2 Rope Climbs 15′

25 Wall Balls 20/14#

1 Rope Climbs 15′

30 Wall Balls 20/14#

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