WOD 11/21/2014

November 21, 2014

Strength:

Front Squat: 6 × 4

Metcon:

45 sec. Work, 15 sec. Rest, 5 rounds (@ each station):

- Lateral Shuffles
- Row (max calories)
- Goblet Squats
- Side-to-Side Push Ups

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WOD 11/20/2014

November 20, 2014

Strength:

Strict Press: 5 × 5

Metcon:

5 rounds:

10 – Thrusters
10 – Burpees
400 m Run

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WOD 11/19/2014

November 19, 2014

Strength:

20 min. to find: 1 RM Clean & Jerk

Metcon:

15 min. AMRAP:

5 – Push Press (115#/75#)
10 – KB Swing
10 – Pull Up
5 – Squat Clean (115#/75#)

Cash Out:

10 – Side Plank Raise
10 – V_Ups
10 – Supermans
(x3)

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WOD 11/18/2014

November 18, 2014

Strength:

Back Squat: 4, 4, 2, 2, 1, 1

*Work up to a heavy single, either aim for a new PR for 1 RM, or hit 90 – 95% or your current 1 RM. Let feel dictate weight.

Metcon:

100 – Double Unders

20 – OH Walking Lunges
20 – Toes 2 Bar
20 – Box Jumps
20 – Hollow Rocks
(x3)

100 – Double Unders

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WOD 11/17/2014

November 17, 2014

Strength:

Deadlift: 6 × 3

Metcon:

42 – Wall Balls
21 – Power Cleans

30 – Wall Balls
15 – Power Cleans

18 – Wall Balls
9 – Power Cleans

Rest

Then, 4 min AMRAP of Partner Burpees; “I go, you go”

2, 4, 6, 8…

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