Archives

Monthly Archive for: ‘November, 2013’

Sat. 11/30/13

400/70th/Cleary/70th/400
5 1 Arm KB or DB PP – rt side
10 KB or DB GTO (use only one KB or DB)
5 1 Arm KB or DB PP – lft side
10 PBPS – do a Burpee without push up or jump

Buy Out:
5 C2B no butterfly allowed
200m Run
5 C2B “…….. ”
I-Run

Wed. 11/27/13

4 Rounds 10min Cap
Rx(135/103) – Sx(115/88)
3 Power Snatch
3 Thrusters -Any Way-
3 Burpees over Bar
3min Rest and Transition

3 Rounds 12min Cap
Rx(155/118) – Sx(135/103)
2 Power Clean
3 Hang Clean
4 Split Jerk
3 Hang Clean
2 Power Clean
I-Run (out 3 In 2)
3min R and T

2 Rounds 10min Cap
500m Row
50 DU sub:150 singles
25 Push Ups

Tues. 11/26/13

PP 4×10 “mechanics”
SLDL 4×10

For Time
5 Burpees
3 mix grip pull ups
3 rev. mix grip
50 WBS (20/14)
3
3
40 Thrusters (75/53)
3
3
30 PP (75/53)
3
3
20 Front Squats(75/53)
3
3
10per BR Back Step Lunges (75/53)
3 mix grip pull ups
3 rev. mix grip pull ups
5 Burpees

Mon. 11/25/13

SP 4×10
Front Squat 4×10
Ring Rows 3×10

10 min AMRAP
5 Power Snatch
5 Back Squats
5 BR PP
15 DU sub:15 Sprawls
Rx (115/88)
Sx (100/73)

Sat. 11/23/13

100-200-400-70th-400-200-100
5-10-15-20-15-10-5
KB SDHP
Flutter Kicks on a 3 count
Push Ups

Buy Out:
20 KBS
10 Burpees

Fri. 11/22/13

DB Row 3×10

Power Clean 4×2

EMOM – 20min.
Clean & Jerk

Th. 11/21/13

4 Rounds
5 Power Snatch
5 OHS
I – Run
5 Power Clean
5 STO
I – Run

Buy Out: 10 BR Thrusters

Rx1 (135/103)
Rx2 (115/88)
Rx3 (100/73)

All Runs out 3 In 2

Wed. 11/20/13

22-18-15-12-9-6-3
KBS (24/20)
WBS (20/14)
Butterfly Sit Ups

Buy Out:
10 Burpees

Tues. 11/19/13

B Squats 4×10

2-4-6-8-6-4-2
HSPU
Box Jump Over 20″
Thrusters
I-Run. Out 3. In 2.

Rx1 (135/103)
Rx2 (115/88)
Rx3 (95/73)

Mon. 11/18/13

Sp 4×10

Buy In:
10 Burpees
200m Run out 3 in 2
10 Burpees

5 Rounds
5 C2B Pull Ups (20# Chain/BW)
10 Clean & Jerks
5 C2B
20 DU sub: 5 Burpees 30 singles

Buy Out:
5 Burpees

Rx1 (155/118)
Rx2 (135/103)
Rx3 (115/88)

Sat. 11/16/13

2 Man Teams

200m Run
100 WBS (20/14)
80 Deadlifts (225/170)
60 KBS (32/24)
200m Run
40 Burpees over Bar
20 Pull Ups
10 Hand Slap Push Ups – push ups must be done in unison –
200m Run

Deadlifts can be done together or individually.
Runs and Push Ups must be done together.
On all other movements only one person works at a time.

Fri. 11/15/13

PP 4×10

Back Squat 4×10

400m Run
1 Rope Climb -20′ sub: pull up – 3 alt grip & 3 rev. alt grip
30 WBS (20/14)
1 Rope Climb
300m Run
15 KBS (32/24)
1 Rope Climb
15 KBS
200m Run
1 Rope Climb
30 WBS
1 Rope Climb
100m Run (I-Run)

Th. 11/14/13

Deadlifts 5×5

Wod Option 1
Diane (225/155)
21-15-9
Deadlifts
HSPU

Or

Wod Option 2
Manny (115/88)
22-15-8
Cleans -anyway-
Thrusters -anyway-

Wed. 11/13/13

200/350/500/350/200m Row
20 DU sub 5 Burpees & 30 singles
10 Pull Ups
5 Burpees
200m Run (out 3 in 1)
Final run comes in 2

Tues. 11/12/13

SP 4×10

Jerks 2-2-2-1-1-1-1

15min Cap
Buy In:
5 GTO

3 Rounds
20 WBS (20/14)
15 SDHP (115/88) (100/78) (85/68)
10 Dips
I-Run out3 in2

Buy Out:
5 GTO

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