November, 2013 // Posts published in November, 2013
Wednesday, November 27
- Bench Press - 1 rep max
- 1 min Squat Challenge - total reps
- 1 min Burpee Challenge - total reps
- 1km Row - Max effort for time
Tuesday, November 26
5 or 10 rounds for time of:
- 5 Burpees
- 10 Box Jumps, 24/20 in
- 15 Wall Balls, 20/16 lbs
Monday, November 25
For time:
- Row, 500 m
- 50 Box Jumps, 24/20 in
- 50 Kettlebell Swings, 53/35 lbs
- 50 Push-ups
- 50 Kettlebell Swings
- 50 AbMat Sit-ups
- 50 Kettlebell Swings
- 50 Body Rows
- 50 Kettlebell Swings
- 50 Dips
Friday, November 22
Front Squat :
- 1 Rep Max
- 4 Power Cleans, 135/95 lbs
- 8 Push-ups
- 16 Double Unders
Thursday, November 21
"Diane"
21-15-9 reps, for time of:
- Deadlift, 225/155 lbs
- Handstand Push-up
- Row (Calories)
Wednesday, November 20
Bench Mark WODs
- Time Trial: 1 Mile Run
- Push Ups - Max effort
- Sit Ups - Max effort
- Jump Rope Singles - Max effort
Tuesday, November 19
Complete as many rounds as possible in 15 mins of:
- 5 Sumo Deadlift High-pulls, 115/85 lbs
- 7 Wall Ball/Burpees, 20/16 lbs
- 10 Box Jumps, 24/20 in
Monday, November 18
Benchmarks:
- Push Press : 1 Rep Max
Complete as many rounds as possible in 10 mins of:
- 10 Ground To Overheads, 95/65 lbs
- Run, 200 m
Thursday, November 14
As many reps in 15 mins as you can of:
- 60 Push-up (hand release)s
- 50 Kettlebell Swings, 53/35 lbs
- 40 AbMat Sit-ups
- 30 Squats
- 20 Ring Dips
- 10 Box Jumps, 24/20 in
- 5 Burpees
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