Monthly Archives: November 2012

Lungs

Competitors: WARMUP 3 Rounds 30 ft hs walk 10 burpees 5 Strict Pullup *if you don’t have HS Walks spend 5-10m working on them 1. Squat Clean and Jerk 3×2 @ increasing weight, perfect and technical 3×1 @ 85%, rest 2:00 between attempts 3×1 @ increasing weight/heaviest possible 2a. 4×5 seated DB press, rest :60 2b. 4×3 TGU each arm 2/1.5, rest :60 3. WOD Row 750m 30 Pistols (alternating) 50...
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Rubber

Athletes: Row 500m 15 Hang Clean 135/95 20 Kettlebell Swings  1.5/1 50 DU's or 150 Singles 20 Kettlebell Swings  1.5/1 15 Hang Clean 135/95 Row 500m...
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Peee Ahhhh!

Competitors: 1. 6×3 High Bar Pause Squat, 1310, increase from last week, keep weight same across, rest :90 between sets 2. 4×7 Split Squat (each leg) to deficit, rest no more than 2:00 between sets 2. WOD 5 Rounds Run 200m 100′ backwards sled drag 135/95 (load) 10 UB Power Cleans 165/110 rest 2:00 3. CORE 10 Dragon Flags 25 Barbell Roll-outs with close grip...
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Lights!

Competitors: WARMUP 2 Rounds (empty barbell) 5 Muscle Snatch 5 Hang Power Snatch 5 OHS 5 Box Jumps 30/24 1. Snatch Find a max from above knee block position, no time limit 2. 4×3 Snatch Grip Behind Neck Push Press @ heaviest possible, rest 2:00 between sets 3a. 4×5 Bench Press @ heaviest possible, rest :60 3b. 4×2 Legless Rope Climb, rest :60 4. 8m AMRAP, escalating ladder CTB...
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