Month: November 2013

Warm Up: – 2 rounds AC

400m run

10 wall balls

“Burgener” using 5’s

Strength: – Snatch – 5RM in 20 min

WOD: – “Lynne”

5 rounds for max reps:

Bodyweight bench press

Pullups

Warm Up: – AMRAC 8

10 situps

10 push press @ bar weight

10 pullups

Skills: – 15 min HS Walk / HSPU practice

WOD: – 5 rounds for time:

15 KB burpees @ 1.5 pood

2 Thrusters @ 95/65

1 Snatch @ 95/65

Warm Up: – 3 rounds AC (use same KB/DB for all of the following)

15 KB/DB SDHP

15 KB/DB Swings

15 Goblet squats

Strength: – Deadlift – 5RM in 25 min

WOD: – AMRAP 15

5 burpees

10 box jumps

5 squat cleans @ 50% DL 5RM weight

Warm Up: – 2 rounds AC

30 squats

20 pushups

15 back squats @ 75/50

10 shoulder press @ bar weight

WOD: – Tabata Saturday

Box Jumps @ 20″

Weighted situps

Snatch balance @ 45/30

Warm Up: – AMRAC 8

6 pullups

12 OH plate lunges @ 25/10

18 butterfly situps

Skill: – Rope climbs – emphasis on foot work

AMRAC 15

WOD: – 3 Rounds (each round is 2 min) – Score = total # of squats completed

5 forward rolls

1 army crawl

40ft gallop

1 Tire/box vault

1 Tarzan

Max squats until time expires

Warm Up: – AMRAC 8

20ft side shuffle

6 H/R pushups

20ft side shuffle

6 T2B

Strength: – Back Squat – 5 RM in 25 min

WOD: – AMRAP 12

15 box jumps @ 24/20

12 shoulder to OH @ 115/85

9 ring pushups

Warm Up: – 15 back squat @ 75/50

10 knee tuck jumps

5 min stretch / mobility drills

3 max hold back bends

Skill: – Standing triple jump

Score = best out of 8 jumps – longest distance

WOD: – 100 Pullups for time – Last completed on 7/15/13

Warm Up: – 5 min shoulder smash / mobilize

25 burpee pullups

“Burgener” – use 5’s 

Strength: – OHS – 5 RM in 20 min

WOD: – 400m run, 25 squats, 10 pushups

400m run, 20 squats, 15 pushups

400m run, 15 squats, 20 pushups

400m run, 10 squats, 25 pushups

Warm Up: – 400m run

Then 20 each of the following;

Jumping Squats

Pullups

Back extensions

Strength: – SDHP – 15 min cap

10-10-10-10-10

WOD: – 400m walking lunges

Warm Up: – 800m run

Then, 3 rounds of the following:

10 squats

10 mtn climbers

10 pushups

10 pullups

WOD: – AMRAP 8

8 Goblet squats @ “tough”

10 T2B

12 Straight leg situps