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November, 2014  // Posts published in November, 2014

25 Nov WODs | Comments

Tuesday, November 25

Strength:

  • Record your best Overhead Squat 1 Rep Max lift.
For time:
  • 15 Snatches, 95/65 lbs
  • Run, 800 m
  • 20 Power Clean & Jerks, 95/65 lbs
  • Run, 400 m
  • 25 Deadlifts, 95/65 lbs
  • Run, 200 m

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24 Nov WODs | Comments

"Fight Gone Bad" 3 rounds, 1 min per station, of:

  • Wall Ball, 20/14 lbs, 10 ft
  • Sumo Deadlift High Pull, 75/55 lbs
  • Box Jump, 20 in
  • Push Press, 75/55 lbs
  • Row (calories)
  • Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

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21 Nov WODs | Comments

Friday, November 21

"Karen" For time:

  • 150 Wall Balls, 20/14 lbs

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20 Nov WODs | Comments

Thursday, November 20

Strength:

  • Push Press 5-4-3-2-1
Use the heaviest weight you can for each set. Rest as needed between sets. a.
  • Tabata Hang Power Clean, 115 lbs
  • Tabata Push Press, 115 lbs
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals. b.
  • Inverse Tabata
c.
  • Tabata AbMat Sit-up
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

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19 Nov WODs | Comments

Wednesday, November 19

"Cindy" Complete as many rounds as possible in 20 mins of:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

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18 Nov WODs | Comments

Tuesday, November 18

Strength:

  • Record your best Front Squat 1 Rep Max lift.
Complete as many rounds as possible in 12 mins of:
  • 15 Deadlifts, 155/105 lbs
  • 15 Push Up (Deficit)s, hands on 25 pound plates
  • 15 Box Jumps, 24/20 in

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17 Nov WODs | Comments

Monday, November 17

"Randy"  For time:

  • 75 Power Snatches, 75/55 lbs
Strength:
  • Front Squat 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.

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14 Nov WODs | Comments

Friday, November 14

As many reps in 1 min as you can of:

  • Row (calories)
As many reps as possible in 1 min of:
  • Burpee
For 2 cycles: AMRAP in 2 mins of:
  • 5 Push-up (hand release)s
  • 10 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs
  • 20 Jump Rope (Singles)s
Rest 2 mins between each cycle. For each cycle restart the AMRAP.

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13 Nov WODs | Comments

Thursday, November 13

Strength:

  • Record your best Snatch 1 Rep Max lift.
12-9-6-3 reps, for time of:
  • Power Snatch, 95/65 lbs
  • Burpee

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12 Nov WODs | Comments

Wednesday, November 12

Skill:

  • Snatch Balance 3x3
Use the same weight for each set. Rest as needed between sets. Strength:
  • Snatch 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 5 rounds for time of:
  • 9 Pull-ups
  • 7 Hang Cleans, 115/75 lbs
  • 5 Front Rack Lunges, 115/75 lbs

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