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WOD Archive for November 2013

November 19, 2013

5X4/8 Front Squat/Back Squat @ 80% of 1RM Front Squat – rest 90 sec.
"Nicole"
Run 400 meters
Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

November 18, 2013

20:00 to establish a 1RM Snatch
Conditioning
4 rounds for reps of:
1:00 ME Wall Balls 20/14#
0:30 Rest
1:00 ME KBS 32/24kg
0:30 Rest
1:00 Burpee Box Jumps 24/20″
0:30 Rest

November 16, 2013

November 15, 2013

4X8/5 Front Squat/Back Squat @ 94% of Tuesday – rest 60 sec.
"Holleyman"
30 rounds
5x Wall ball (20#)
3x Handstand push-ups
1x Power clean (225#)

November 14, 2013

Mobility!  3 5 minute AMRAP with :60 rest  10 pull ups, 10 push ups 10 sit ups. After 3 rounds are completed 5 minutes ME ground to overhead with plate 45/25

November 13, 2013

Hang Clean + Jerk: 2+2X2@60%, 2+2X2@70%, 2+2X2@75%, 1+2X3@80%, 1+1X2@85-90@
Note: Perform ALL cleans first then follow with ALL jerks based on the reps prescribed.  Ex: 2+2 = 2 cleans, after the second clean complete 2 jerks.
Conditioning
For time:
60 Burpees
20 Double-Unders
40 OH Walking Lunges (steps) 95/65#
40 Burpees
40 Double-Unders
40 OH Walking Lunges (steps) 95/65#
20 Burpees
60 Double-Unders

November 12, 2013

5X4/8 Front Squat/Back Squat @ 75% of 1RM FS – rest 60 sec.
Partner Farmers Walk
800m 70/53
*Trade on/off as needed.  Every time you switch do 5 goblet squats.

November 11, 2013

Abbate
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

November 9, 2013

Partner WOD

November 8, 2013

Pick 2
1) 4X7/13 Front Squat/Back Squat @ 94% of weight used on Monday – rest 60 sec.
2) 4X5 Weighted Pull-ups – heaviest possible, rest 90 sec.
3) Pick a strength movement to work on
4) Coach's choice for extra metcon
Conditioning
*70 KB Snatches for time @ 32/24kg (apportion reps equally between arms, use any rep scheme)
EMOM beginning at 0:00 – 5, 4, 3, 2, 1 Muscle-Ups (these are decreasing reps at each minute interval, after finish the final rep – at 4:00 – there are no more required MU).
 

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