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WOD 11/19/13 Deadlift 3@65% 3@70% 3@75% 3@80% 3@85% 3@90% For Time: 10 Burpees 20 Overhead Lunges (45/25 bumper) 30 Push-Ups 40 KB Swings (55/35) 50 Double Unders 40 KB Swings 30 Push-Ups 20
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WOD 11/19/13 Deadlift 3@65% 3@70% 3@75% 3@80% 3@85% 3@90% For Time: 10 Burpees 20 Overhead Lunges (45/25 bumper) 30 Push-Ups 40 KB Swings (55/35) 50 Double Unders 40 KB Swings 30 Push-Ups 20
WOD 11/15/13 Front Squat 5-5-5-5-5 @ 65%-70%-75%-80%-85% For Time: 800m Dumbbell Run (15/10) 50 DB Thrusters (45/30) 100 Double Unders 50 Toes To Bar 25 Burpees Cash Out: 4 Sets of 30 second
WOD 11/14/13 Clean Complex – Tall Squat Clean (Dip & Drive Only) + Hang Squat Clean + Squat Clean + Jerk We will work on this complex for about 12 minutes, trying to complete at
WOD 11/12/13 Back Squat 5@65% 5@70% 5@75% 5@80% 5@85% AMRAP in 20 minutes: Sled Pull Down & Back (130/100) 5 Burpees 5 Clean & Jerk 100m Run Rest 1 minute Cash Out: 3
WOD 11/11/13 10x40m Sprints – First five sets at 70-80%, last 5 sets at 80-90%. Rest about 1 minute between each run. AMRAP in 3 minutes: 10 KB Thrusters* (55/35) 10 Wall Ball
WOD 11/6/13 Buy In: Deadhang Pull-Ups 7-7-7 Skill: Overhead Squats 5-5-5-5-5 Conditioning: 10! Wall Ball (20/14) Overhead Lunges with Med Ball (lunge on both legs = 1 rep) Box Step Ups with Med