Monthly Archives: November 2014

WOD for 12.1.14

Strength:
Front Squats
5x10 @ 65-75% 1RM

Metcon:
7 MIN AMRAP
5 Deadlift (80%)
15 Kettle Bell Swings
_REST 1 MINUTE_
7 MIN AMRAP
10 KB Snatch (5/ARM)
10 Burpees

WOD for 11.29.14

Strength:


Metcon:
800m run
100 Situps
90 Double Unders
80 Kettle Bell Squats (53/35)
70 Double Unders
60 Kettle Bell Swings (53/35)
50 Double Unders
40 Pushups
30 Double Unders
20 Toes To Bar
10 Double Unders
800m run

WOD for 11.25.14

Strength:
Bench Press
5x6 @ 80% 1RM

Metcon:
21-15-9
Deadlift (225/155)
Box Jump (24"/20")
Pullup

WOD for 11.24.14

Strength:
Front Rack "Pause Squats"
6x 5 w/ 3 Count in the Hole
@60-70%

Metcon:
4 Rounds for Time
1 FS + 1 Push Press
2 FS + 2 Push Press
....
5 Fs + 5 Push Press
**5 burpee penalty each time the bar is dropped within a round**
  • WOD for 11.22.14

    Strength:


    Metcon:
    800m run/1000m row
    Fran (75/55)
    800m run/1000m row
    Fran (75/55)
    800m run/1000m row