November 18, 2013

Warm Up:
3 minute Row/Run
10 HSPU
Sealfit Barbell Complex (95/65)
x2

Burgener Warm Up (Clean Focus)

E.M.O.M. 6 minutes
Even: 7 OHS (65-75%)
Odd: 3 Deadlifts (85%)

WOD:
300m Row
5 Deficit HSPU
5 Power Cleans (165/105)
X5

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November 5, 2013

Warm Up:
200m
10 KB Swings (70/53)
3/3 Turkish Getups
10 MU Progressions
X2

E.M.O.M for 6 minutes
Even: 5 OHS at 70-80% of 1RM
Odd: 5 Deadlifts at 70-80% of 1RM

AMRAP 9 minutes:
5 SDHP (95/65)
2 MU / 4 Ring Rows and 4 Ring Dips

Cool Down:
1 mile run

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November 4, 2013

Warm Up:
300 m row
5 Strict C2B Pullups
1 min Bar Hang
40m Prowler Push (135/90)
X2

Strength:
Part A: 7×1 Snatch. Take 90% of heaviest left and complete 3×2 Snatch
Part B: 3×5 touch and go Clean and Jerk

WOD:
3 Squat Snatch (135/85)
6 C2B + T2B
9 Back Squats (135/85)
18 Cal Row
9 Back Squats
6 C2B + T2B
3 Squat Snatch

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October 31, 2013

Warm Up:
15 KBS
30 Pushups
15 Plate OHS (45/35)

12 X 50m ROW Sprints
Rest 2:1

E.M.O.M. 14 minutes:
Even: 1 Hang Power Clean, 2 Reverse Lunges, 3 Push Jerks (165/115)
Odd: 7 Pushups, 30 DUs

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penalty

And….burpee penalty for 5:00amers that didn’t dress up!

October 30, 2013

Warm Up:
3 minute run/row
2 Rope Climbs
10 Box Step Ups
10 Pistol with PVC OH
X2

E.M.O.M. 6 minutes:
Even: 3 Back Squats at 80% of 1RM
Odd: 7 Push Press at 70% of 1RM

WOD:
60 Situps
50 Box Jumps (24/20)
40 KB SDHP (70/53)
30 Ring Dips
20 Pistols
10 Deadlifts (165/125)
5 MU
2 Rope Climbs

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October 29, 2013

Warm Up:
20 Burpees
2 minute Wall Sit
20 KB Clusters

Skill:
MU Progressions

Strength:
In 10 minutes, find today’s 1RM Snatch.
Drop to 85% of that, complete 3×2 Low Hang Snatch
3 sets of the following Clean Complex:
1 Squat Clean
1 Hang Squat Clean
1 Jerk

WOD:
50 OH Lunges (45/25)
250m run
30 DB Clusters (55/35)
250m run
50 OH Lunges
*Cut off of 10 minutes*

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October 30, 2013

Warm Up:
3 minute run/row
2 Rope Climbs
10 Box Step Ups
10 Pistol with PVC OH
X2

E.M.O.M. 6 minutes:
Even: 3 Back Squats at 80% of 1RM
Odd: 7 Push Press at 70% of 1RM

WOD:
60 Situps
50 Box Jumps (24/20)
40 KB SDHP (70/53)
30 Ring Dips
20 Pistols
10 Deadlifts (165/125)
5 MU
2 Rope Climbs

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October 28, 2013

Warm Up:
3 minute run/row/airdyne
2 Rounds of the following:
15m plate push (45/25)
5 Strict Pullups
1 minute plank

Skill:
L-Sit

E.M.O.M. for 10 minute:
Even: 3 Deadlifts at 80% of 1RM
Odd: 7 OHS at 70% of 1RM

AMRAP 12 minutes:
C2B Pullups
1-arm KB Squat Clean (53/35)
2, 4, 6, 8, etc….

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October 25, 2013

Warm Up:
10 Drop Snatch
Pass Throughs
Shuttle Run
X2

Skill:
Snatch work

Strength:
Work up to 2RM Hang Snatch

WOD:
50 Double Unders
40 Wall Balls (20/14)
30 Strict Pullups
20 Clean and Jerks (95/65)
800m

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October 24, 2013

Warm Up:
5 minute run
1 minute high plank hold
15 GHD situps
X2

Endurance:
1 mile for time

E.M.O.M. for 10 minutes:
10 Air Squats
10 DU
Max KB Snatch with remaining time

*Score is number of KB Snatch reps*

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