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WOD Archives: November 2012

Saturday 12/1/2012

Fitness A.  OHS skill work – 7 minutes + 18 Min AmRap 8 PVC OHS 8 ring rows 8 plank shoulder taps 8 cal row Performance A.  7 minutes of OHS prep work + 3 Rounds 1K row 25 OHS, 95/65# 25 ghd sit ups Dragon Training 1s Strength A1. KB/DB Row 4×8 @ 21X1 A2. Lunge 4×10/leg, weighted if comfortable A3. FLR (Front Leaning Raise), 4 x 30s (Accumulated) 2s Strength A1. Single Arm (SA) Bent Over Row 4 x 8-10/side A2. OH Reverse Lunge 4... MORE »

Friday 11/30/2012

**No Benchmark Friday due to Redemption event on Sunday. Redemption will be our benchmark workout for the week** Fitness 6 Touch and Go Deadlift 1 Suicide Sprint (10m+20m) R2 x 4 + 6 Push Press 200 meter row R2 x 4 Performance 4 sets of 8 Touch and Go Push Press 1 Suicide Sprint (10m+20m) R2 + 4 sets of 4 push jerks 100m sprint R2 + 3 minutes of Front Leaning Raise, accumulated MORE »

Thursday 11/29/2012

Fitness A.1  Hang Power Clean – 3.3.2.2.1, R90 A.2  Box jump – 5 x 8-10 TnG reps, R90 + 5 minute AmRap KB swing 4 minute AmRap plate jump 3 minute AmRap row for meters 2 minute AmRap plate jump 1 minute AmRap kb swing Performance A.1  Hang Power Clean – max single in no more than 5 sets A.2  Box jump – ME, no more than 5 attempts (from standstill) + For Time: Hang power cleans @ 70%... MORE »

Wednesday 11/28/2012

Warm Up Fitness – 10 Mins of Double Under work Performance – BB Gymnastics 3 RDS – (empty BB, focus on form) 5 Drop Snatch 5 OHS 5 Snatch Balance Fitness 20 Min AmRap 5 low ring rows 7 push ups 10 squats Performance 20 Min AmRap strict pull ups x 3 kipping pull ups x 6 HR push ups x (3-6-9, etc…) double unders x 20 MORE »

Tuesday 11/27/2012

Fitness A.1  Press, 8.6.4.2 R60-90sec. A.2  SL KB DL 5/leg x 4 @ 3011 R60-90sec. + 10 Mins on the Erg – Capacity Trial for Calories Performance A.  1 1/4 shoulder press, 3 x 5, R90 B.  Single leg DL 3 x 6-8/leg, R1 bt. legs + 3 Rds 200 meter run 10 DL (225/145) 200 meter run 10 Pwr Cleans (135/95) MORE »

Monday 11/26/2012

Fitness A.  DB RFE Split Squat 4 x 8/leg R 1-2 b/t legs B.1  DB bent over row 3 x 10-12/arm x 3 @2011 R1 B.2  Goblet squat, 3 x 8-10 R1 C.  Powell raise, 3 x 10/arm; R1 Performance A.  Back Rack RFE Split Squat 4 x 8/leg @31X1, R1 bt. legs B.  SA DB Bent over row, 4 x 6/side @ 41X2, R1 bt. arms C.  7 minute AmRap DB thruster work... MORE »

Sunday 11/24/2012

Fitness / Performance A.  Skill and Drill – spend 12 Mins on a new movements or make up a strength session from the week. + Coach’s choice Partner / Team Workout MORE »

Saturday 11/23/2012

Fitness / Performance 4 Rounds – top of every 4 minutes do: Push / split Jerk, 4.3.2.1, increase weight each round, (Fit – sub Push Press, 8.6.4.2) 45 sec. row max effort, *focus on avg watts + 3 Rounds – top of every 3 minutes do 5 pull ups 5 box jumps  (24/20″) x2 + 2 Rounds – top of every 2 minutes do 20 sec. AmRap K2E or T2B or GHD Sit-up + 1 Round - max static... MORE »

Thursday 11/22/2012

“In-House Turkey Day mini Comp” The workout will start at 9am and go until about 11am. It will consist of a Max Effort test and a chipper. You’ll have to show up to find out exactly what. MORE »

Wednesday 11/21/2012

Fitness 20 Min AmRap 100 meter run 10 ring rows 10 plank hold shoulder taps Performance 4 Rds: (for total time) 200 meter run 15 wall balls (20/14) 12 push press (95/65) 15 wall balls (20/14) 200 meter run R2 *you must hold the final rep of the push press for 30sec OH before moving on to wall ball **Score is your total time less the 6 mins of rest. MORE »