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Workout of the Day (WOD)

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#

November 24, 2012

 

Partner WOD

20 minute AMRAP

3000m row buy in

With remainder of time complete as many rounds as possible of the following

 

155/105# Power Cleans x 8

70 / 53# KB Swings x 16

Double Unders x 24 (Sub 100 singles)

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
 

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