Friday, November 4

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Friday, November 4

WOD

A. 5 sets of: 
5 front squats
*work to 5-rep max for the day  

B. 3 rounds for time of:
9 power cleans (135/98#)
15 pull-ups
21 overhead lunge steps (45/25# plate)


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Thursday, November 3

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Thursday, November 3

WOD

A. EMOM for 11 minutes:
1 hang squat snatch + 1 overhead squat
*increase weight as able

B. With a partner, 4 rounds for time of: 
25 American kettlebell swings (53/35#) 
15 kettlebell sit-ups (35/26#) 
10 hang power snatches (95/63#)
*one partner must do all reps of a movement   

*sit-ups = ... KB touches behind head at bottom and is pressed out overhead at top 


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Wednesday, November 2

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Wednesday, November 2

WOD

A. Fight Gone Bad
3 or 5 rounds for time of 1 minute stations: 
wall balls (20/14#)
sumo deadlift high-pulls (75/55#)
box jumps (20")
push presses (75/55#)
row (max calories)
rest 1 minute

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to the next station immediately for the best score. One point is given for each rep, except on the rower where each calorie is one point.


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Tuesday, November 1

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Tuesday, November 1

WOD

A. Find 3-rep max bench press (November strength testing)
Suggested rep scheme: 5-4-3-3-3

B. Climb the ladder in 7 minutes: 
3 wall balls (20/14#) 
3 ring dips (or box dips)
6 wall balls
6 ring dips
9/9
12/12
etc ... 

RX+ = muscle-ups instead of ring dips


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Monday, October 31

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Monday, October 31

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WOD

A. Warm-up and work up ... then 2 attempts at:
max unbroken thrusters (95/68#)

B. 5 sets of: 
10 front squats from ground (115/78#) 
31 double-unders
16 alternating kettlebell snatches (35/26#)


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Friday, October 28

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Friday, October 28

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WOD

A. Make-up testing for strict pull-up and/or L-sit

B. Make-up testing for Grace
-- OR -- 
For time:
1000m row
30 back squats from rack (135/95#) 
800m run
(20 minute cap)


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Thursday, October 27

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Thursday, October 27

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WOD

A. In 12 minutes, find a heavy set of: 
5 unbroken deadlifts
suggested rep scheme: 8-6-5-5-5-5

B. Grace
For time:
30 clean & jerks (135/95#)


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