WOD 12-1-11

SNATCH BALANCE : PVC or 45# Bar  X 30

                      THEN. . . .

12 Minute AMRAP

13 Burpees
7 Overhead Squats

11-30-11 WOD

10-1

Front Squat (95,65)
Toes to Bar
Push Press

rest 5 min then

2k Row

11-29-2011 WOD

Heavy Press
3-3-3-3

5 Rounds for time:

20 Ring Rows
20 Air Squats
20 KB Swings

11-28-2011 WOD

Heavy Deadlift
3-3-3-3

AMRAP 14

20 Box Jumps
15 Sit ups
10 Hand-release Push ups

11-26-2011 WOD

Team WOD (2 person teams. except for the run one person works while the other rests)

Buy-in: 800m run each teammate

100 OverHead Squats
100 Push-ups
100 Box jumps

Buy-out: 800m run for each teammate

11-25-2011 WOD

Deck of Cards (each card represents a different exercise)

or

AMRAP 24 (3 person team)
5 push ups
5 pull ups
5 squats

11-23-2011 WOD

AMRAP 20

15 KB Swings
10 Pull-ups
5 Burpees

11-22-2011 WOD

Death by Cleans (every minute on the minute do a clean, but add 1 clean every minute)


3 Rounds for time:

400m Run
25 Double Unders
20 Lunges

11-21-2011 WOD

Heavy Thrusters
5-5-5-5

21-15-9
Thrusters
Push-ups (on the rings)

11-19-2011 WOD

3 Rounds for time:

10 KB Deadlifts
10 KB Sumo-Deadlift high pulls
10 KB Presses

11-18-1

"Mr. Joshua"
5 Rounds for time:

Run 400m
30 GHD Sit ups
15 Deadlifts

11-17-2011 WOD

Clean and Jerk
5 at 50%
4 at 65%
3 at 70%
2 at 80%

3 Rounds for time:

10 one-arm KB swings
15 Pull-ups

11-16-2011 WOD

AMRAP 15

20 Double unders
20 Hand-release push-ups

11-15-2011WOD

Front Squat
3-3-3-3

6 Rounds

30 sec Max Reps Front Squat
30 sec Rest
30 Max Reps Burpees
30 sec Rest

11-14-11

Dead Lift
3-3-3-3

6 Rounds for Time:

30 Sec Max Rep DL
30 Sec Rest
30 Sec Max Rep Burpee
30 Sec Rest

11-12-11

Clean+ Hang Power Clean+ Power Clean x7 sets

21-15-9
KB Swings
Toes to Bar
Run 400m between rounds

11-11-11 WOD

Thank you for your service, Veterans!

For Time:

100 squats
80 Double Unders (2 swings of the jump rope for one jump)
60 sit ups
40 wall balls
20 push ups
10 burpees

11-10-2011 WOD

Press 3-3
Push Press 3-3
Push Jerk 3-3


3 Rounds for time
12 Box Jumps
15 KB High Pulls
18 No-hand Sit-up

11-09-2011 WOD

3 Rounds of:

AMRAP 5

20 Back Extensions
15 KB swings
10 Step ups

(2 minute rest in between each round)

11-08-2011 WOD

"Forrest"

3 Rounds for time

20 pull ups
30 toes to bar
40 burpees
800m run

11-06-2011 WOD

Heavy Push Presses
2-2-2-2-2

*followed with assisting exercises to strengthen
the assisting muscle groups for push presses.

11-05-2011 WOD

Team WOD (3 person teams)

300 Box Jumps
200 Thrusters
200m Wheelbarrow walk/crab walk

11-4-11 WOD

AMRAP 15

400m Row/Run
40 Deadlifts

11-03-2011 WOD

Back Squats
3-3-3-3-3

* Followed by Assisting Exercises to help strengthen your
assisting muscles groups for the back squat

11-02-2011 WOD

"Barbara"

5 Rounds of (3 min rest in between each round)

20 pull-ups
30 push-ups
40 sit-ups
50 squats

11-1-2011 WOD

For time

500m Row
20 squats
200m Run
20 Push presses
250m Row
10 squats
100m Run
10 Push presses