WOD 29NOV14

Warm Up: 2Rds of: 10-Pull Ups, 10-Walking Lunges, 10-OHS (PVC), 10-HollowRocks

Skill: Freestand handstand holds or walk as far as you can on your hands.
WOD: For time:
15 – Burpees over the bar
15 – Snatch 75/55 lbs
15 – Snatch 95/65 lbs
30 – Snatch 135/95 lbs
15 – Snatch 95/65 lbs
15 – Snatch 75/55 lbs
15 – Burpees over the bar

WOD 28NOV14

Warm Up: 400m Run “then” 2Rds of:

Strength: Hang Power Snatch
5Rds of 5Reps, Moderate weight
WOD: for time:
5 Rounds of:
20 – KB Snatch (American)45/35 lbs
Alternating arms

1 – Rope Climb
20 – Mountain Climbers (Feet land flat next to hands) LF+RF=1

WOD 26NOV14

Warm Up: 400m Run “then” 2Rds of: 5-Inch Worms, 10-Air Squats, 10-T2B

Skill: Back Squat 3Rds of 3 Reps HEAVY ea. round
WOD “Chipper” for time:
60 – KB Swings (American) 1.5/1 PD
50 – Jumping Lunges (Knee touch abmat)
40 – S2OH 115/75 lbs
30 – Abmat Sit Ups
20 – Goblet Squats 1.5/1 PD
10 – Hang Power Snatch 115/75 lbs
“Cash out”
800m Run with 1.5/1 PD KB

WOD 25NOV14

Warm Up: 2Rds of: 10-V Roll-Ups, 6-Handstand Push Ups, 10-Jumping Squats, 10-Pass Throughs

Strength: OHS 5Rds of 5Reps moderate weight, 2sec. pause at the bottom of ea. rep.
WOD#1: 2min Max effort
Front Squat 95/65 lbs
2min rest
WOD#2: 2min Max effort Pull-Ups
2min rest
WOD#3: 2min Max effort
Toes to Wall or pole or any vertical surface (heels touch ground ea. Rep)

WOD 24NOV14

Warm Up: 400m Run “then” 2Rds of: 10-2sec. Superman holds, 10-Pass Throughs, 10-OHS (PVC), 10-Walking lunges

Skill: Hang Squat Snatch
5Rds of 5Reps light to Moderate weight. Focus on hip drive & speed under the bar.
WOD: For Time:
AMRAP in 15min. Increase by 2-2-2 each Round
2 – Deadlifts 95/65 lbs
2 – Overhead Box Step Ups 45/35 lb plate
2 – Power Snatch 95/65 lbs
4 –
4 –
4 –

WOD 22NOV14

Warm Up: 400m run, “then” 2Rds of: 5-Inch Worms, 10-Good Mornings, 10-Air Squats

Strength: Clean up your “Clean” moderate weight 5Rds of 3Reps

HERO WOD: “Johnson”
AMRAP in 20 minutes:

9 – Deadlifts 245/175 lbs
8 – Muscle Ups
9 – Squat Cleans 155/105 lbs

WOD 21NOV14

Warm Up: 400m run, “then” 2Rds of: 10-Pass Throughs, 10-Round the worlds, 30 sec. Handstand hold

Strength: Front Squats 5Rd of 5Reps increasing weight ea. Round
WOD: “Weird WOD”
40 – Pistols
4 – Wall Walks
40 – OHS 45/35 lbs barbell
4 – Wall Walks
40 – Sotts Press 45/35 lbs barbell
4 – Wall Walks
40 – HollowRocks
4 – Wall Walks

WOD 19NOV14

Warm Up: 2Rds of: 15-WallBall Shots 20/14lbs 10’/9′, 10-Overhead Squats PVC, 15-Abmat Sit Ups, 10-HR Push Ups

Skill: Rope Climbs work on the foot lock
WOD for time:
“Chipper”
15 – Cleans 185/125 lbs
30 – T2B
30 – KettleBell Snatch 45/35 lbs alternating arms
30 – Box Jumps 30”/24”
30 – Thrusters 135/95 lbs
60 – Overhead Lunges 45/25 lbs plate
15 – Bar facing Burpees