November 2015

WOD: A. Strict Press: 6 – 4 – 2 – 1 – 1 E2:30MOM B. For Time: 21 thrusters 95/65 (55 and over 75/55) 200m row 21 pull-ups 200m run 15 thrusters 95/65 (55 and over 75/55) 400m row 15 pull-ups 400m run 9 thrusters 95/65 (55 and over 75/55) 800m row 9 pull-ups 800m run Friday […]

WOD: A. Snatch Complex Training: 1st minute: 1-3 reps of: 1 snatch high pull to 1 power snatch to 1 hang snatch (power or squat) 2nd minute: rest Repeat the above cycle 4 more times, for a total of 5 minutes then, 6 minutes to establish a 1RM Snatch (power or squat) B. 12-9-6 reps for

WOD: A. Back Squat: 6 – 4 – 2 – 1 – 1 E2:30MOM B. For Time: 1 KB goblet squat 24kg/16kg RX+ 32kg/24kg 1 KBS 24kg/16kg RX+ 32kg/24kg 200m run 1 rope climb 15′ 2 KB goblet squat 24kg/16kg RX+ 32kg/24kg 2 KBS 24kg/16kg RX+ 32kg/24kg 200m run 1 rope climb 15′ continue pattern…3-3-200m-1, 4-4-200m-1,

WOD: A. Push Press to Split Jerk Clusters: E2MOM for 3 sets/6 minutes: 4 push press to 2 split jerks (alternate legs) rest 2 minutes, adjust weights E2MOM for 3 sets/6 minutes: 2 push press to 1 split jerk rest 2 minutes, adjust weight 6 minutes to build up to a max split jerk B. 6

WOD: A. Bench Press: 6 – 4 – 2 – 1 – 1 E2:30MOM B. For Time: 9 pull-ups 800m run 9 thrusters 95/65 (55 and over 75/55) 800m row 15 pull-ups 400m run 15 thrusters 95/65 (55 and over 75/55) 400m row 21 pull-ups 200m run 21 thrusters 95/65 (55 and over 75/55) 200m row Yoga

WOD: “The Bear Complex” 5 rounds of 7 reps of: 1 Power Clean to 1 Front Squat to 1 Push Press or Jerk to 1 Back Squat to 1 Back Rack Push Press of Jerk For each round repeat the above complex 7 times. Rest 3-5 minutes between rounds. The hands do not leave the bar

WOD: A. OHS: 7 – 5 – 2/3 – 1/2 – 4/5 E2:30MOM B. For Time: 600m run 9 OHS 95/65 RX+ 135/95 (55 and over 75/55) 9 toes to bar to pull-up complex (1 toes to bar to 1 pull-up = 1 rep) RX+ toes to rings to muscle up complex 400m run 7 OHS

WOD: A. Sumo Deadlift: 7 – 5 – 2/3 – 1/2 – 4/5 E2:30MOM B. 3 rounds for time of: 14 deadlift 275/185 RX+ 335/225 (55 and over 225/155) 14 HSPU or 14 double KB/DB push press 24kg/16kg 14 reverse step goblet lunges, alternating 24kg/16kg RX+ pistols, alternating 14 HSPU or 14 double KB/DB push press

WOD: A. Strict Press: 7 – 5 – 2/3 – 1/2 – 4/5 E2:30MOM B. Sprint Rounds: All Out Efforts! 3 minute AMRAP: 300m row max reps box jumps 30″/24″/20″/18″/12″ rest 2 minutes 3 minute AMRAP: 300m row max reps sumo deadlift high pull 115/80 or 95/65 or 75/55 rest 2 minutes 3 minute AMRAP: 300m row max reps shoulder

WOD: A. In 9 minutes, build up to a 1RM Squat Snatch B. In 7 minutes, build up to a 1RM Power Clean “Three Wise Men” Veteran’s Day Tribute“Jeremy” 4 minute AMRAP of: 5 hang squat snatch 135/95 RX+ 185/125 10 over the bar burpees rest 2 minutes, then “Ben” 4 minute AMRAP of: 10 power clean 135/95 RX+ 185/125