11/18/14 WOD

Power lifting total: ME squat ME bench ME DL

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November 17, 2014

11/17/14 WOD

1)5 min max reps double KB clean and press for max weight. Athlete chooses weight. 2)5 minute C2B pullups 3)5 minutes max burpees 4)5 minutes row for distance  

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November 16, 2014

11/15/14 WOD

1)ME snatch 2)ME C&J 3)5 min max reps KB snatch, 55/35  

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November 14, 2014

11/14/14 WOD

1)DE70 F. squat, 12×2 2)4 rounds for time of: 10 C & J, 135/95 10 box jump, 30/24 10 GM’s, 135/95 5 rope climbs  

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November 13, 2014

11/13/14 WOD

1)10 minutes muscle ups for quality 2)10 min of handstand pirouettes for quality 3)Tabata airsquat, rest in bottom position 4)MWOD Stations (5 min each): Roll legs Ankle mobility: http://youtu.be/_Gwgm3s2EQ0

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November 12, 2014

11/12/14 WOD

1)3RM shoulder press 2)Tabata FGB (1rd) 20/10 work rest for 8 sets of: Wallballs, 20/14 SDHP, 75/55 Box Jumps, 24/20 Pushpress, 75/55 Row calories Score is the LOWEST number of the 8 rds of each exercise  

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November 11, 2014

11/10/14 WOD

1)ME low bar back squat 2)5 RFT: 10 C2B Pull Ups 20 Push Ups 30 lunges, 45/25 (step in place hugging plate to chest)  

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November 11, 2014

11/8/14 WOD

1)DE80 bench press, 8×3 2)AMRAP20 10 Medball clean, 20/14 10 Ring dips 10 Box Jump 24/20 10 Push-press 75/55 10 Calories Rowing

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November 7, 2014

11/7/14 WOD

1)3RM OH squat 2)ME C&J 3)1 minute total time of parrallette L-sit  

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November 6, 2014

11/6/14 WOD

1)DE80 low bar back squat, 8×2 Every other set immediately do 3 GHD raises 2)8 rds 3 Ground-2-OH, 135/95 250M row  

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November 5, 2014
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