WOD
Squat Cleans,Row, Kettlebell Snatch, Tire Flips
Strength:
Squat Clean: 3 x 2 @80% of Last Monday, every 60s.
– reset between all reps
3 x 1 @85% of Last Monday, every 60s.
Metcon:
3 Rounds NOT for Time:
Row 500 meters
20 Kettlebell Snatches (24,16)
20/10 Tire Flips
Push Press, Hang Power Cleans, Burpees, Pull Ups, Double Unders
Metcon:
AMRAP 10:
20 Push Press (115, 75)
10 Lateral Burpees Over the Bar
40 Double Unders/ 120 Singles
Rest 2:00
AMRAP 10:
20 Hang Power Cleans (115, 75)
10 Burpee Pull-ups
40 Double Unders/ 120 Singles
Push Ups, Bench Press, Rows, Overhead Carry, Russian Twists, Hammer Curls
Strength:
1) Push-ups: 1 x Max Reps in 60s.
2a) DB Bench Press, neutral grip: 5 x 6-8. Rest 45s.
– build in weight
2b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s.
– one weight for all sets
Metcon:
AMRAP 10:
50 Ft. OH DB Carry on Right
20 Russian Twists w. plate
50 Ft. OH DB Carry on Left
10 DB Hammer Curls
Hero WOD: Andy Happy Veteran’s Day
Metcon:
”Andy”
For time:
25 Thrusters (115, 75)
50 Box Jumps w. step down (24, 20)
75 Deadlifts (115, 75)
1.5 Mile Run
75 Deadlifts
50 Box Jumps
25 Thrusters
Partner WOD!
Metcon:
Teams of 2, with a running clock:
0-15:00:
10 Hang Power Cleans + Shoulder to Overhead (135,95)
20 Push Ups
30 Toes to Bar
40 Air Squats
50 Calorie Row
Rest 2:00
17:00 – 32:00:
5 Hang Power Cleans + Shoulder to Overhead (135,95)
10 Push Ups
15 Toes to Bar
20 Air Squats
25 Calorie Row
Bench Press, Rope Climbs & Sprints
Strength:
Close-Grip Bench Press: 1RM: work up to a new 1RM, then:
75% max set
Metcon:
10 rounds for time:
1 rope climb
200 ft. sprint
11:00 Cap
Squat Clean, deadlifts, wallballs, burpees
Strength:
Squat Clean: 8 x 2 @ 75% every :90
Touch & go Deadlfits: 4 x 3, rest :60
Metcon:
In 12:00:
50 wallballs (20,14)
40 lateral burpees over bar
30 deadlifts (275,185)
remaining time AMREPs of:
wallballs (20,14)
Row, Hang Power Snatch, Pull Ups
Metcon:
3 Rounds for Time, with a Partner:
Row 1 K
50 Hang Power Snatch (75,55)
30 Pull Ups
30:00 Time Cap
squat clean, kettlebell swings, goblet squats, double unders
Strength:
Squat Clean: 6 x 1, 2:00 Rest
Metcon:
4 rounds for time:
15 kettlebell swings (70,53)
30 double unders
15 goblet squats (70,53)
30 double unders
15:00 Time Cap
CFR Benchmark “Raymond”
Metcon:
“Raymond”
5 rounds for time of:
11 clapping push ups
2 double bodyweight deadlifts
10 bodyweight cleans
Happy Birthday Raymond! IN honor of his birthday, 11/2/10, we will be doing “Raymond”.
Deadlift & bear complex
Strength:
Deadlift: 8:00 EMOM x 2 @ 70%
Bear Complex: 3 sets warm up
Metcon:
IN 7:00,
Run 400 meters,
Remaining time, complete amreps of:
Bear Complex (135,95)
**Bear Complex= Squat Clean thruster, back squat thruster. Must not drop barbell!!
Skill & Goat Work
Skill:
Spend 5:00 working on athlete’s chosen skill.
Metcon:
EMOM 20:00:
alternating between 2 of your GOAT with :30 of work