PCSSLED-1024×682
PCSSLED-1024×682
DMSPRESS-1024×682
DMSPRESS-1024×682
ESDBSNATCH-1024×682
ESDBSNATCH-1024×682
ESPU1-e1373672936646-1024×997
ESPU1-e1373672936646-1024×997
DMSDBSNATCHC-1024×682
DMSDBSNATCHC-1024×682

WOD: Saturday November 22, 2014

10*9*8*7*6*5*4*3*2*1
Strict pull ups
20*18*16*14*12*10*8*6*4*2
Hang Power Clean @ 95/65
30*27*24*21*18*15*12*9*6*3
Push ups

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WOD: Friday November 21, 2014

Push Jerk 1×4 at 72.5% 1RM
Push Jerk 1×4 at 72.5% 1RM
Push Jerk 1×4 at 77.5% 1RM
Push Jerk 1×4 at 77.5% 1RM
Push Jerk 1×4 at 82.5% 1RM
Push Jerk 1×4 at 82.5% 1RM

*Rest as needed between sets.

Tabata Kettlebell Swing, 24/16 kg
Tabata Double Under
Tabata Sit-up (standard)
Tabata Row
Tabata Wall Ball, 20/14 lbs

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.

*Perform all 8 intervals of each exercise before moving onto the next exercise.

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WOD: Thursday November 20, 2014

Rack Pull (Deadlift) 4-4-4-4-4-4

*Use the heaviest weight you can for each set.
*Rest as needed between sets.

21-18-15-12-9-6-3 reps, for time of:
Pistols (Alternating Legs)
Burpee

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WOD: Wednesday November 19, 2014

5 rounds for time of:
100 Battling Ropes
30 Box Jumps, 24/20 in
20 Dumbbell Snatches, 45/30 lbs
3 Wall Walks

*DB Snatch (total)

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WOD: Tuesday November 18, 2014

Power Clean 1×4 at 72.5% 1RM
Power Clean 1×4 at 72.5% 1RM
Power Clean 1×4 at 77.5% 1RM
Power Clean 1×4 at 77.5% 1RM
Power Clean 1×4 at 82.5% 1RM
Power Clean 1×4 at 87.5% 1RM

Rest as needed between sets.

6 rounds for time of:
Max Effort Row, 1 min
Dumbbell Walking Lunge, 30/20 lbs, 20 yd
9 Chest-to-bar Pull-ups

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WOD: Monday November 17, 2014

Front Squat 4-4-4-4-4-4

*Use the heaviest weight you can for each set.
**Rest as needed between sets.

Complete as many rounds as possible in 20 mins of:
12 Renegade Push Ups, 40/25 lbs
12 Single Arm Dumbbell Shoulder Press, 40/25 lbs
Burpee Broad Jump, 20 yd

*Renegade Row w/push up (row right, push up, row left = one rep)

**Single Arm STRICT Shoulder Press (total)

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WOD: Saturday November 15, 2014

7 rounds for time of:
Row, 300 m
1 Rope Climb (L)
Clean & Jerk, 135/95 lbs
15 Pull-ups

*Each round followed by 60 second to 2 min rest

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WOD: Friday November 14, 2014

Bench Press 1×2 at 72.5% 1RM
Bench Press 1×2 at 77.5% 1RM
Bench Press 1×2 at 82.5% 1RM
Bench Press 1×2 at 87.5% 1RM
Bench Press 1×2 at 92.5% 1RM
Bench Press 1×2 at 92.5% 1RM

Rest as needed between sets.

“Annie”

50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up

*Sub 150-120-90-60-30 singles

Complete as many rounds as possible in 10 mins of:
15 Burpees
10 Squats

*Squats are weighted; any variation Back, Front, OHS or Goblet Squat can be done.

 

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WOD: Thursday November 13, 2014

Power Snatch 6-6-6-6-6-6

*Use the heaviest weight you can for each set.
**Rest as needed between sets.

For time:
Row, 750 m
15 Turkish Get Ups, 16/12 kg
30 Box Jumps
Row, 500 m
10 Turkish Get Ups, 16/12 kg
20 Box Jumps
Row, 250 m
5 Turkish Get Ups, 16/12 kg
10 Box Jumps

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WOD: Wednesday November 12, 2014

“Holleyman”

30 rounds for time of:
5 Wall Balls 20/14 lbs
3 Handstand Push-ups
1 Power Clean 225/155 lbs

 

 

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