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Workout of the Day (WOD)

November 23, 2012

 

Strength

 

1) Every 15 seconds for 5 minutes (21 total reps):

 

Deadlift 70% of your 1rm

 

Conditioning

 

3 rounds for time of:

 

7 Muscle-Ups

14 Thrusters 115/75#

21 GHD Sit-ups

November 22, 2012

 

Five rounds for time of:

Run 400 meters

20 Burpees

15 Sdhp 53/35

November 21, 2012

20:00 to work to 3RM Heavy Hang Squat Snatch
 
then
4x400
with 2:00 rest between efforts

November 20, 2012

 

Strengt

 

1) Back Squat: EMOM for 5 minutes – 2 reps @ 80%

 

2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.

 

Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

 

Conditioning

 

90 seconds ME Double-Unders

 

-then (without resting)-

 

Row 1K

100 Double-Unders

Row 500m

 

For time.

November 19, 2012

 

Clean & Jerk: 2X1@75%, 2X1@80%, 2X1@ 85%, 2X1@90%, 2X1@85%, 4X1@75% – rest 30-60 seconds.

 

Conditioning

 

3 rounds for total working time of:

 

5 Over-the-Box Jumps 20″ 

25 KB Swings 32/24kg

5 Over-the-Box Jumps 20″ 

25 Pullups

 

November 17th 2012

 

1 Mile Run

30 Deadlifts (MRX-225#, WRX-155#) (MS-155#, WS-95#)

50 Box Jumps (M24″, W20″)

100 Sit-ups

800m run

November 16, 2012

Buy In: 30 Wall Ball
3 rounds
400m run
12 hang power cleans 135/95
12 pull-ups
Cash Out: 30 Wall Ball
 

November 15, 2012

 

Part 1

3 rounds for total calories

2 minute max effort row for calories 

Rest no more than 2 minutes between efforts

 

Part 2

3 rounds for total reps

2 minute max effort KBS 24/16

Rest no more than 2 minutes between efforts

November 14, 2012

 

Snatch Practice

 

Main Site WOD

Seven rounds for time of:

75/45 pound Thruster, 12 reps

9 Toes-to-bar

Run 200 meters with a 20/14 pound medicine ball

 

November 13, 2012

High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95%

 

Conditioning

 

10 minute AMRAP of:

 

50 Double-Unders

15 HSPU

 

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