WOD Archive for November 2015
November 30, 2015
Back squat 3x2 @90%
21-18-15-12-9-6-3
KBS 53/35
sit ups
200m run after every round
November 27, 2015
Schedule Change - 9:30am, and 4:15pm classes today
"Hidalgo"
For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles
November 26, 2015
Happy Thanksgiving!
One WOD today at 10:00am
November 25, 2015
No 8:15pm class tonight - last class is 7:15pm
Split Jerk 75%x3, 80%x2, 85%x2, 3x1@90%
Pause Front Squat + Front Squat - 70% x (1+1) x 5
Metcon:
Open wod 15.5
27-21-15-9
Thrusters 95/65
Cal row
November 24, 2015
Power Snatch 70%x3, 2x3@75%, 2x2@80%
Metcon:
Every 2:00
7 power snatches 115/85
7 OHS
7 HSPU
November 23, 2015
Back squat 5x1 @90%
10 rounds of
1:00 wall balls
:30 box jump step downs
:30 rest
November 20, 2015
Power Clean - 75%x3, 3x2@80%, 2x2@85%
Conditioning:
For Time:
Row 2000m
50 Wall Ball 20/14
Row 1000m
35 Wall Ball
Row 500m
20 Wall Ball
November 19, 2015
Split jerk 75%x3, 3x2@80%, 2x2@85%
25 KBS 70/53
50 sit ups
75 air squats
rest 2:00
25 slam ball
50 sit ups
75 double unders
rest 2:00
25 Russian twists with slam ball
:50 wall sit
:75 plank
November 18, 2015
Push jerk 75%x3, 3x2 @80%, 2x2 @85%
Pause front squat + front squat 70%x5
7:00 ladder
1 rope climb
2 HSPU
2 rope climbs
4 HSPU
3 rope climbs
6 HSPU
1 mile run when clock beeps at the end
November 17, 2015
Back Squat - 4x3@85%
Push Press - 70%x5, 75%x5, 80%x5
Conditioning:
Main Site WOD
7 rounds for time of:
95/65 Power cleans, 7 reps
95/65 Thrusters, 7 reps
7 bar-facing burpees