Monthly Archives: November 2013

November 22, 2013

Today’s WOD 10 Thrusters 95/65# 50 Double Unders 8 Thrusters 40 Double Unders 6 Thrusters 30 Double Unders 4 Thrusters 20 Double Unders 2 Thrusters 10 Double Unders Weekend WODs For Time: 50 Push Ups 400 m Run/Row 40 Ring … Continue reading

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November 20, 2013

Today’s WOD Diane 21-15-9 Deadlifts 225/135# Handstand Push ups Tomorrow’s WOD Rest or Easy 25-35 minute run

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November 18, 2013

Today’s WOD ARM MAXES (to failure – rest up to 3 minutes between) Dips Pull ups Push ups then: For Time: 10 Squat Cleans 115/75# 50 Sit ups 8 Squat Cleans 40 Sit ups 6 Squat Cleans 30 Sit ups … Continue reading

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November 15, 2013

Today’s WOD 15 minute AMRAP: 5 Handstand Push ups 10 Pull ups 15 Jumping Lunges Weekend WODs Saturday: Rest or Easy 20-30 minute run Sunday: 20 minute AMRAP (95/65#): 5 Thrusters 7 Hang Power Cleans 10 Sumo Deadlift High Pulls

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November 13, 2013

Today’s WOD Front Squats 10-8-5-5-5-5-5 Deadlifts 10-8-5-5-5-5-5 then Light Grace 30 Clean & Jerk 115/75# Tomorrow’s WOD Tabata Air Squats Russian Twist Push ups then Skill Work Handstand Holds Deadhang pullups

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November 11, 2013

Today’s WOD Back Squat 10-8-5-5-5-5-5 Bench Press 10-8-5-5-5-5-5 then 21-15-9: Deadlift 135/95# Burpees Tomorrow’s WOD Rest or 20-30 minute easy run

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November 8, 2013

Today’s WOD 300 Workout 25 Pull ups 50 Deadlifts 135/95# 50 Push ups 50 Box Jumps 50 Floor wipers 135/95# 50 KB Clean & Press 35/25# 25 Pull ups Weekend’s WODs Saturday: Rest or Easy 20-30 minute run Sunday: 14 … Continue reading

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November 6, 2013

Today’s WOD Front Squat 1-1-1-1-1 Deadlifts 1-1-1-1-1 then 10 rounds: 1 Hang Power Snatch 75/55# 4 OH Squats 75/55 3 Burpees Tomorrow’s WOD Tabata Rowing Straight Leg Overhead Sit ups (15/10#) KB Swings then Skill Work Dips Handstand Push ups

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November 4, 2013

Today’s Workout Back Squat 1-1-1-1-1 Bench Press 1-1-1-1-1 then Annie 50-40-30-20-10 Double Unders Sit ups Tomorrow’s WOD Rest or Easy 20-30 minute Run New Workout Plan Format Mon: Strength + 7-12 min wod Tues: Rest or Easy Run Wed: Strength … Continue reading

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November 1, 2013

Today’s WOD 20 minute AMRAP: 4 Pull ups 8 Push ups 12 Sit ups 16 Air Squats Tomorrow’s WOD Rest or 20 minute Long, Slow Distance Final WOD 10K Run

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