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WOD Archives: November 2013

Partner Saturday

In teams of two, with one athlete working at a time, complete the following for time: 30 thrusters @ 95/65# 30 TTB 30 KB swings @50/35 30 double unders 30 thrusters @ 95/65# 30 TTB 30 KB swings 60 double unders 30 thrusters @ 95/65# 30 TTB 30 KB swings 90 double unders 30 thrusters @ 95/65# 30 TTB 30 KB swings 120 double unders 30 thrusters @ 95/65# 30 TTB 30 KB swings 150 double unders MORE »

Friday 11/29/2013

Fitness A. Floor Press 4 x 10-12, R90 B.1 Back Rack Rev Lunge 3 x 20, R90 B.2 CTB Pull-ups 3 x 20, R90 B.3 Wall Ball to 10ft target 3 x 20, R90 *Make sure WB are perfect, rest between reps as necessary Performance A. Floor Press 5 x 6-8 R1 B. OH Rev Lunge 3 x 20, R2 + 7 Min AmRap 15 Unbroken Wall ball MORE »

Wednesday 11/27/2013

Warm Up Shoulder Prep Banded Box Jumps 5 x 6 Fitness / Performance 100 TGUs w/ Sandbags + 10 Min AmRap 1 Round of Cindy 1 GTO 1 Round of Cindy 2 GTO 1 Round of Cindy 3 GTO 1 Round of Cindy 4 GTO…. Fitness – Ring Rows / Pull-ups Performance – Pull-ups / CTB MORE »

Tuesday 11/26/2013

EMOM x 21 Minutes Fitness 1 – Deadlift @ 75% x 4 2 – Static Bar Dip x 10 3 – Feet Anchored weighted Sit-up x 10 Performance 1 – Deadlift @ 85% x 2 2 – Ring Dips x 7-10 3 – Feet Anchored weighted Sit-up x 10 + 10 Min AmRap 10m Shuttle run x 4 8 Box Jumps, U&O @ 30/24″ 8 Burpees 4 T2B MORE »

Endurance Sunday

Erg (Rowing) Work 5 x 1Min Rest 2 mins x 2, 5 Mins of Active Rest b/t each set of 5 Active Rest = walking around, EASY rowing, etc…. MORE »

Partner Saturdays 11/22/2013

15 Min AmRap 3 Clean & jerks @ 155/105# 9 Wall Ball 15 Box Jumps, Up & Over @ 20/16″ Rest 10 Minutes 10 Min AmRap 15 Deadlifts @ 185/135# 15 TTB Rest 5 Minutes 5 Min AmRap Burpees *Each Athlete does a complete round, then the next athlete goes. MORE »

Friday 11/22/2013

Fitness A. Weighted Walking Lunges 5 x 10, R1 + 10 min AMRAP 10 Ring Rows 10 Burpees 10 Cal Row Performance A. Front Rack Lunge in place 5 x 7/leg, R90 + 10 rounds for time 3 CTB pull-ups 3 Front Sqauts @ 155/105# MORE »