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

WOD: Wednesday November 26, 2014

Strength Part A – Squat Clean 7×2

Squat Clean 2-2-2-2-2-2-2

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

Part B – Mid Hang Muscle Clean 6×4

Hang Muscle Clean 4-4-4-4-4-4

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

In 20 mins do:
20 Turkish Get Ups, 16/12 kg
then in the remaining time, AMRAP of:
12 Dumbbell Thrusters, 40/25 lbs
12 Kettlebell Sumo Deadlift High-pulls, 40/28 kg

*TGU must be finished before moving onto AMRAP. — 20 reps total (10/arm).

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WOD: Tuesday November 25, 2014

Hang Power Snatch 1×4 at 72.5% 1RM
Hang Power Snatch 1×4 at 77.5% 1RM
Hang Power Snatch 1×4 at 82.5% 1RM
Hang Power Snatch 1×4 at 82.5% 1RM
Hang Power Snatch 1×4 at 87.5% 1RM
Hang Power Snatch 1×4 at 87.5% 1RM

*Rest as needed between sets.

For time:
4 rounds of:
Tabata Row, 3 mins
Rest 2 mins
5 Rope Climbs
50 Double Unders
4 Rope Climbs
40 Double Unders
3 Rope Climbs
30 Double Unders
2 Rope Climbs
20 Double Unders
1 Rope Climb
10 Double Unders
Rest 2:01
— then —
4 rounds of:
Tabata Row, 3 mins

*4 rounds 30 sec on 15 sec off rowing.

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WOD: Monday November 24, 2014

Bench Press (3 Sec Pause At The Chest Position) 4-4-4-4-4-4

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

For 5 cycles:
AMRAP in 3 mins of:
5 Handstand Push-ups
7 Toes-to-bars
9 Jumping Alternating Lunges

Rest 1 min between each cycle.
For each cycle continue the AMRAP.

Jumping Lunge is 9 per Leg (18 total).

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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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