WOD 11.21.14

A.
EMOM 10
3 snatch DL + 1 hang snatch (power position)
-increase weight across EMOM

B.
3x
10 power snatch (135/95)
15 burpee
-12 min time cap

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WOD 11.20.14

A.
Back Squat
5×5
-75% of 1RM
-sets OT2M

B.
AMRAP 9
box jump 30/24
T2B
-up ladder by 3s
…rest 2 min…
100 sit-up
-5 min time cap
-score is two parts, total reps in AMRAP and time to complete the sit-ups
-lengthy…but some great info regarding the box jump

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WOD 11.19.14

A.
Deadlift
-12 minutes to establish a Heavy triple
-1×3@90%, 1×3@85%, 1×3@80% of established triple
-drop sets OT2M

B.
5x
2 wall walk
10 ball slam 30/20
20 5yd lateral shuttle run (10L+10R)
-check out Drill #3

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WOD 11.18.14

image

A.
10 Minute Clock (6 Attempts Allowed)
1 Rep Max from the Rack
RX: Max OH Squat
Scaled: Max Back Squat
Masters: Max Front Squat
-Notes:
The bar will start from the rack for all three divisions. An “attempt” is when the bar is taken from the rack. Movement standard; hips crease below the knee and the athlete must stand up completely with hips locked out. The athlete is responsible for his or her own bar. If the bar falls to the ground, the athlete must get the bar back on the rack by himself or herself.
-score is heaviest successful attempt

B.
5x
hang power clean 95/65
jump lunge
push-up
-30 seconds of work with 30 seconds of rest at each station.
-score is total reps performed.

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WOD 11.17.14

A.
Back Squat
4×3
-90% of 1RM
-sets OT2M

B.
50,40,30,20,10
S2OH 45/35
Squat
-12 min time cap

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WOD 11.15.14

A.
Skin the Cat Challenge!

B.
EMOM 30
A. 10-15 pike-up
B. 10 SA KB push press (5L+5R)
C. AMRAP Row (meters)
-score is total meters rowed

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