Archives for November 2012

Friday November 30, 2012

November 29, 2012 By admin

STRENGTH
a1)Front Squat 5×2
a2)Band Resistance Run 5xD&B
Full Recovery before starting next set!

WOD
8 min 14s AMRAP:
3 Deadlifts* (50-60% of 1rm) [Read more…]

November 28, 2012 By admin

Make-Up Day

Gymnastic Skill
a)Hollow to Superman
b)Pike Ups

Mobility/Recovery
~20 min

WOD
2-3 Rnds:
5 Y,T,W’s
5 Pike Ups
250m Row

November 27, 2012 By admin

STRENGTH
30min Snatch (triples, dbls, singles)

WOD
5 Rounds:
1 Power Clean
1 Hang Power Clean
1 Jerk
5 Supine Rows (1s pause)
8 Lunges

November 26, 2012 By admin

Strength
Group A) Back Squat Week 10 #’s
Group B) Back Squat 5×3 (add weight off feel)

WOD

3 Box Jumps (higher than normal)
10s L-sit
12 KB Swings

November 25, 2012 By admin

STRENGTH
a.) Press 4×8-10 (same wt. as last wk)
b.) 1xmax D.H. Pull-Ups; 1xmax D.H. Chin-Ups

WOD
2 Rnds:
20 Kipping Pull-Ups [Read more…]