WOD 11.30.13

A. H2T

B. SKILL
Turkish get-up
-work toward a heavy single on each side

C. CONDITIONING
“11.5”
AMRAP 20
5 power clean 145/100
10 toes to bar
15 wall ball 20/14

D. WARMDOWN
couch stretch

By |November 30, 2013|WOD|0 Comments

WOD 11.29.13

A. H2T

B. STRENGTH
strict press
3,3,3,3,3
-sets OT3M
-volume goals

C. CONDITIONING
10,9,8…3,2,1
lateral box jump over 24/20
pull-up
-12 minute time cap

D. WARMDOWN
couch stretch

By |November 29, 2013|WOD|0 Comments

WOD 11.28.13

A. H2T

B. SKILL
jumprope

C. CONDITIONING
AQAP
100 burpee
-starting with 3,2,1,GO, perform 5 KB swing @70/53# at the start of every minute until burpees are complete.
-15 min time cap

D. WARMDOWN
banded shoulders

By |November 28, 2013|WOD|0 Comments

WOD 11.27.13

A. H2T

B. STRENGTH
back squat
3,3,3,3,3
-sets OT2M
-volume goals

C. CONDITIONING
Tabata (alternating)
KB swing 53/35
sit-up
-score is least number of reps for each movement performed across it’s given 8 rounds.

D. WARMDOWN
rollout: quads

By |November 27, 2013|WOD|0 Comments

WOD 11.26.13

A. H2T

B. SKILL
rings
-ring dips

C. CONDITIONING
3 cycles
1 min rest

AMRAP 3
3 wall walk
5 jumping lunge (L+R=1)
7 deadlift BW#
-each cycle starts where the previous one left off
-score is the total number of rounds and reps completed across all 3 cycles

D. WARMDOWN
banded shoulders

By |November 26, 2013|WOD|0 Comments