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WOD Archives: November 2015

Tuesday

A. Every 2 mins, for 12 mins. Building throughout 1st-3rd: Sots Press (Snatch) x 5 reps 4th-6th: Sn Push Press + OHS w/ Pause (2 secs) x 4 reps B. Halting Sn DL + Low Hang Sn + Sn, x 6 sets @ 70-80% (3-stop for SN DL, @ 2″ below knee, knee, then mid thigh) + 4 Rounds: Max Cals in 90 secs on AB Rest 4 minutes MORE »

Monday

A. Banded Deadlifts 12 sets, 1 @ 50%, -R30s- B. Deadlift, Every 3 minutes, for 3 sets: 6 reps @ 60%, 6 reps @ 65%, 6 reps @ 70% + For time: 70 Front-Racked Barbell Lunges Suggested weights: Men: 135-165#, Women: 103-123: *walking lunges, or alt rev lunges MORE »

Saturday

A. Clean Work, building throughout Pwr Clean x 2 reps, E2MOM x 5 Clean x 2 reps, E2MOM x 4 Clean Pull x 2 reps, E2MOM x 3 + Partner Workout 10 sets, alternating sets of: 15 Wall Ball + 55 F. Squats @ 135/95# 65 A. KBS @ 50/35# 75 Cal Row, switch every 5 Cals MORE »

Friday

A. Front Rack, RFE Split SQ 5 x 5 per leg, rest 90 secs b/t legs + 400/350m Row 10 Walking lunges, F, Rack @ 135/95# rest 90 secs x 4 MORE »

Happy Thanksgiving

“12 days of Thankfulness” 1 – 250 Meter Row 2 -Bar MU / CTB Pull-ups 3 – Thrusters @ 95/65# 4 – Burpee Box Jumps @ 24/20″ 5 – Handstand Push-Ups / 2 Wall walks 6 – CTB Pull-ups / Pull-ups 7 – Kettlebell Swings @ 70/50# 8 – DB/KB Snatches (4 each arm) @ 70/50# 9 – Toes to Bar 10 – Walking Lunges @ 50/35# 11 – Ring Dips 12 – C&J @ 95/65# *For Partner... MORE »

Wednesday

A. Bench Press, 1 RM B. Drop 20-30#, then 3 sets of 2 + 5 Rounds 30 Wall Ball @ 20/14# 18 pull-ups 6 Tall box jumps MORE »

Tuesday

A. Hang Snatch, Heavy Single B. drop 20-30#, then do 3 sest of 2 + Every 5 mins x 4 5 Hang Power Snatch @ 135/95# 7 Burpees over BB 10/7 Cal Row, *all AFAFP RF Endurance @ Penn Charter track 4x 200m R: 60 seconds 4 x 400 R: 90 seconds MORE »

Monday

A. Jerk; 6 x 2 @ 80% B. Press; 1 RM in attempts + EMOM x 9 Mins, 1st: 9 Hang Squat Cleans + 1 Jerk 2nd: 8 Hang Squat Cleans + 2 jerks 3rd: 7 Hang Squat Cleans + 3 jerks 4th: 6 Hang Squat Cleans + 4 jerks 5th: 5 Hang Squat Cleans + 5 jerks 6th: 4 Hang Squat Cleans + 6 jerks 7th: 3 Hang Squat Clean + 7 jerks 8th: 2... MORE »

Saturday

A. Overhead Squat, 10RM in 2 attempts. Warm up: 5 @ 50%, 5 @ 60%, 3 @ 65% then make your firtst attempt based off of last WU set + Partner Workout 10 Rounds, each athlete does a complete round: 5 Snatch @ 135/95# 6 Tall box Jumps @ 30-36/24-30″ 7 HSPU (scale with push-ups x 2) +(right into) 4 x 500m Row, each partner does 2 *for all of the above, one athlete working at... MORE »

Friday

A. Front Squat, 1 RM B. drop 20-30#, 3 sets of 2 + 3 Rounds 30-20-10 Cal Row / AB 10-20-30 Lunges @ 135/95# 30 Double Unders MORE »