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WOD 11-28-12

Strength Hang clean 10×2 then Press 9×3 @50% RM with 30 DU. Result: 135# (hanging squat clean) 70# (easy). Fitness AMRAP 12 5 C2B 10 DL at 185 lbs. 15 box jumps at 24″ Results: 5+6 DL (tired during WOD) CFY WOD AMRAP 10 250m run 30 DU Results: 8+ run

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WOD 11-27-12

Mobility

hips

Strength

Off

Fitness

AM- For Time

15, 12, 9

Squat Clean (95 lbs.) & Deficit HSPU (45 lbs plates)

then,

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12, 9, 6

Shoulder to overhead & bar facing Burpees

Results: 14:30

PM- For Time

30-25-20-15-10-5

Wall Balls ( 20#)

5-10-15-20-25-30

Burpees

Results: 12:38

 

WOD 11-26-12

Mobility
Squat prep: lacross ball hips and glutes, squat stance, hip distraction and good mornings

Gymnatics : 15 minutes
Max distance every 50 yards (tough one on concrete!, redo in grass)
6 skin the cats

Strength
AM- Shoulder Press 1 RM
Results: 130 lbs. PR
PM- Squat pause 1 RM
Results: 245 lbs (250 lbs too slow down) not much of a pause.

Fitness
AM – 5 RFT
20 air squats
15 K2E
Results: 6:05
PM – RFT
50-40-30-20-10 sit ups
10 muscle snatch between each round
Results: 4:51

WOD 11-26-12

Mobility
Squat prep: lacross ball hips and glutes, squat stance, hip distraction and good mornings

Gymnatics : 15 minutes
Max distance every 50 yards (tough one on concrete!, redo in grass)
6 skin the cats

Strength
AM- Shoulder Press 1 RM
     Results: 130 lbs. PR
PM- Squat pause 1 RM
     Results: 245 lbs (250 lbs too slow down) not much of a pause.

Fitness
AM – 5 RFT
20 air squats
15 K2E
      Results: 6:15
PM – RFT
50-40-30-20-10 sit ups
10 muscle snatch between each round (65#)
      Results: 4:51

WOD 11-23-12

Warm Up:

1 for 1

DU 100-75-50-25

Strength

EMOTM 10 minutes

1 Clean + 1 Front Squat + 1 Jerk @ 70% (115 lbs)

results: 125 lbs

Fitness

20 HSPU (cash in)

15-12-9

Clean + Thruster (85 lbs)

Kettlebell Swings (53 lbs)

20 Pistols (cash out)

15 minute time cap

Result: complete with time left.

 

2nd WOD (fun)

4RFT – 15 minute time cap

400m run

25 Kettlebell Swings (53 lbs.)

25 situps

Results: 3 rounds + 15 swings

 

WOD 11-22-12

Warm Up:

Partner 1 for 1

Double Unders 25 -50-75-100 then,

Box jump burpees 2-4-6-8-10-10-8-6-4-2

Rest is while partner completes their round

 

Strength

EMOTM 10 minutes

1 Power Snatch + 1 Hang Snatch @ 70 RM

Increase weight to find max

Result: 115 lbs

 

Fitness

500m row + 20 Wall Balls (20 lbs.)

400m row + 25 WB

300m row + 30 WB

200m row + 35 WB

100m row + 40 WB

Time cap 15 minutes