11/27/2012 – WOD
Strength
Bench Press 5×3 (90% of 1RM)
Conditioning
10 Min Amrap:
20 Double Unders
10 HR Push-ups
10 Toes To Bar
—Rest 3 min
Air Dyne: 6x 30 sec ALL OUT sprints
Bret – Toes To Bar looking good!
Blog
11/26/2012 – WOD
Strength
Back Squat: 1×5 (75%), 1×3, (80%), 1×1 (90%), 1×1 (95%), 1×1 (Find 1RM), 3×3 (90%)
Conditioning
3 Rounds For Time:
15 Overhead Squats 135/95lb (50% of 1Rm)
15 Bar Facing Burpees
500m Row
Midline
3x Max Effort L-sit hold (rings/box), or Weighted Plank Holds
;
11/24/2012 – WOD
“Triple Couplet”
4 Rounds of:
10 Front Squat 175/115lb (55% of 1RM)
12 HR Push-ups
—Rest 3 min
4 Rounds of:
12 Chest to Bar Pull-ups
10 Box Jumps 30/24″
—Rest 3 min
25 GI Janes
800m Run
WOD Notes: Each couplet is supposed to be performed all out as if each wod was scored individually. Record times for each wod.
11/23/2012 – WOD
Strength
20 Min to find a 1RM Snatch
Conditioning
4x500m Row ALL OUT!
—Rest 3 min between rounds
11/22/2012 – WOD
“Thanksgiving Partner WOD”
800m Run w/ Med Ball 20/14lb (1 med ball per team)
100 SDLHP 70/53lb (partner holds 6 in.)
100 Wall balls (partner holds top of deadlift 135/65)
100 KB Swings 70/53lb (partner must do 10 med ball slams before switching)
100 lateral burpee over bar (partner hangs from Pullup bar)
400 singles (partner holds plank)
800m Run
9am Thanksgiving Crew – Nice work everyone!
11/21/2012 – WOD
Strength
7×2 Deadlifts (70-75% of 1RM)
***Focus on speed off the ground while maintaining good form
Conditioning
5 Rounds For Time (each round is all out!)
7 Deadlifts (65% of 1RM)
15 Chest To Bar Pull-ups
250m Run
—Rest 2 min between rounds
Auxiliary: 2x 1min Amrap of tire flips
11/20/2012 – WOD
Strength
Shoulder Press 5×3 (85% of 1RM)
Conditioning
Buy In: Row 1,000m
6 Rounds of:
6 Push Press 155/105lb (60% of 1RM)
10 KB Swings 70/53lb
Buy Out: Row 1,000m
Rick – Nice overhead position
Tim – 1.5 Pood KB Swings looking good
11/19/2012 – WOD
Strength/Skill
15 Min to Establish a 1RM Clean n Jerk
Conditioning
15 Min AMRAP
3 Squat Clean n Jerk 185/125lb (65% of 1RM)
6 Burpee Broad Jumps (mat to mat)
9 Toes to Bar
Midline:
4×25 Weighted Sit-ups
Pat – Doing work on squat cleans
Matt – Nice squat clean!
11/17/2012 – WOD
Buy In: 50 Calorie Row
15 Deadlifts 295/185lb (65% of 1RM)
5 Wall Climbs
12 Deadlifts 295/185lb (65% of 1RM)
4 Wall Climbs
9 Deadlifts 295/185lb (65% of 1RM)
3 Wall Climbs
6 Deadlifts 295/185lb (65% of 1RM)
2 Wall Climbs
3 Deadlifts 295/185lb (65% of 1RM)
1 Wall Climb
Cash Out: 50 burpees
WOD Notes: Starting at minute 5, do 2 box jumps 30/24″ at the top of each minute and stop when you get to the burpees
11/16/2012 -WOD
MAKE-UP DAY!!
—Choose a WOD that you missed during the week. This is also a good time to work on a skill or a lift that you want to improve.
Thanksgiving Schedule
Thursday – 9am class only (Partner WOD)
Black Friday – 9am and 10am classes only
