11/13/15


WOD 1: Clean and jerk (15 minutes)

WOD 2: 3 rounds for time: 50 double unders and 50 sit-ups

*15 minute time cap

11/12/15


WOD 1: 12 minute AMRAP of 200m run + 6 muscle-ups

*scale for MU 3:1 pull-ups and dips

WOD 2: 60 calorie row, 40 OHS 115/75 and 20 SDHP 115/75

*12 minute time cap

 

11/11/15


WOD 1: push press + press 5-5-5-5-5 (15 minutes)

WOD 2: 4 rounds for time 10 deadlifts 225/155 and 20 box jumps/step-ups 24/20

(Open standard on box jump/step-up)

*16 minute time cap

 

11/10/15


WOD 1: 1 Rep Max Back Squat (30 minutes)

WOD 2: 8 minute AMRAP of: 200m run, 20 kb swings 24/16kg

11/9/15


WOD 1: Hang snatch high pull + snatch (Work to a heavy complex in 20 minutes)

WOD 2: 15 minute AMRAP of: 10 burpees, 20 air-squats, 30 plyometric push-ups, 40 sit-ups and 50 C2B pull-ups

 

11/7/15 WOD


Saturday partner WOD

50 S2O

400m run

50 front squats

400m run

50 push-ups-static

*more details in the morning.

11/5/15/WOD


WOD: 3 rounds of:

1 minute of rowing cals

1 minute of box jumps 20”

1 minute of sit-ups

1 minute of SDHP 32/24 kg

1 minute of box dips

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

11/4/15 WOD


WOD 1: Back squat 3 x 8 @ 60%

WOD 2: 5 x 3 minute rounds of 200m run, 8 front squats 135/95 and max effort chest to bar pull-ups. Rest 2 minutes between rounds.

*score is total number of pull-ups.