Karen

Wednesday 2011 11 30


Skill: Squat Clean
40% x 5
50% x 5
60% x 5+

WOD:

"Karen"
150 WBS (20/14)
For Time

Squat Clean Thruster and Sprint

Tuesday 2011 11 29


Skill:
Shoulder Press
5/3/1
40% x 5
50% x 5
60% x 5+

Push Press
3-3-2-2-1-1-1

WOD:
5 rounds of

1 Squat clean Thruster (155/105)
100 m. sprint

Add 1 Rep to the Squat Clean Thruster every round.

Welcome Back Monday!!!

Monday 2011 11 28

Skill: 

5/3/1 WK 4 Deadlift

M3: SDLHP, Burpees, KBS

WOD:
"Angie"

100 Pull Ups

100 Push ups

100 Sit ups

100 Squats

For Time.

Monday 2011 11 21


Skill:
Shoulder Press and Deadlifts
5/3/1
40% x 5
50% x 5
60% x 5

WOD:
15-9-7

300 meter run
1-kb Clean & Jerk(55/35)
1-kb OHS (55/35)

Friday 2011 11 18


Skill: 
Back Squat
5/3/1
75% x 5
85% x 3
95% x 1


WOD:
400 meter run
10 Burpees
Max pull ups

3 rounds/Time

Record your time as well as your pull up Reps.

Thursday 2011 11 17


Skill:
SP: 5/3/1
75% x 5
85% x 3
95% x 1+


WOD:
5 Rounds of:

10 WBS (20/14)
5 Push Press (155/105)
10 DL (155/105)

Wednesday 2011 11 16


Skill:
5/3/1 Cleans
75% x 5
85% x 3
85% x 1+

WOD:

800 meter run
30 Box Jumps (24/20)
30 m. Walking Lunges with Plate overhead (45/25)
30 HSPU
30 OHS with Plate (45/25)
400 meter run

TIME

Tuesday 2011 11 15


Skill:
"M3"

Push Jerk
3-3-2-2-1-1-1

6 Min. AMRAP:
12 Straight Leg Sit ups
6 Ground to Over Head (50/35)
3 Strict Pull up

Monday 2011 11 15


Skill:
DL
75% x 5
85% x 3
95% x 1

WOD:
14 KBS (70/55)
20 SDLHP (70/55)
20 Push ups Hand Release
7 Front Squat (185/135)

3 rounds/time

Tuesday 2011 11 08

Skill:
"M3":
SCL
KBS
Pull ups

Then...
FS 3 x 5
HSPU 3 x 5

WOD:
30 KB Goblet Squats (70/55)
25 KBS 1-arm Russian (70/55)
30 Frantenstein Squat (45/35)
20 Pull ups
25 KB Burp DL (70/55)
30 T2B
20 Snatch Balance (45/35)

For Time

Bombers

Monday 2011 11 07


Skill:
1. "M3"- DL, Push Ups HR, and WBS
2.5/3/1DL
WK2: 70% x 3
80% x 3
90% x 3+

WOD:
21-15-9
Bombers
Burpee Toe Touches
Spidermans

For Time

Team of 3

Wednesday 2011 11 02


Skill:
Cleans
65% x 5
75% x 5
85% x 5+


WOD:

Team of 3:

20 Tire flips (Heavy)
75 yds Overhead Odd Obj Walk
75yds Firemen's Carry
150 Pistols

Tuesday

Tuesday 2011 11 01


Skill:
"M2"
Power Cleans
Push Ups HandRelease
Then...
OHS 3-3-3

WOD:
10min. AMRAP of:
100m Sprint
20 Air Squats
10 Alt. jumping lunges
5 Burpees

Happy Holloween!

Monday 2011 10 31


Skill:
5/3/1 Deadlift
65% x 5
75% x 5
85% x 5+


WOD:
Tabata 20:10: x 8 rounds:

Deadlifts 75% of 1RM
KBS 50/35
Push Press (45lbs)

Record lowest number of each movement.