Nov 21 2014

WOD
5 rounds for time of:
30 Wall Balls, 20/14 lbs
30 Kettlebell Swings, 24kg (16kg)

2 rounds, 6 reps of each
Samson Stretch
KB Goblet Squat
Russian swing
KB Snatch or One Arm Russian Swing (left)
Left OH Reverse Lunge (alternating legs)
Left Windmill
One Arm Russian Swing (right)
Right OH Reverse Lunge (alternating legs)
Right Windmill
Round body pass, left then right

 

Nov 20 2014

For time:
5 rounds of:
5 Kettlebell Snatch (one arm – R)s, 53/35 lbs
5 Kettlebell Snatch (one arm – L)s, 53/35 lbs
10 Kettlebell Swing (American)s, 53/35 lbs
20 Kettlebell Swing (Russian)s, 53/35 lbs
5 Kettlebell Snatch (one arm – R)s, 53/35 lbs
5 Kettlebell Snatch (one arm – L)s, 53/35 lbs
Rest 1 min

Nov 18 2014

WOD
[A] “Mary”
Complete as many rounds as possible 20 minutes of:
5 Handstand Push Ups
10 Pistols
15 Pull Ups

[COMP A]
Muscle-ups
3 x Max Rep
Rest 1 min between sets

[COMP B]
3 x 500m Row
rest exactly 1min between each interval
record total time including rests

[WARMUP]
Samson stretch
Arm circles
Leg swings
Hip circles
Bow and bend

3 rounds, 5 reps of each
Russian swing
One Arm Swing (left)
One Arm Swing (right)
OH Reverse Lunge (left)
OH Reverse Lunge (right)
Round body pass, left then right
Pushup
Toes to Bar
Rest/stretch between rounds  🙂

Nov 17 2014

WOD
[A] Complete as many rounds as possible in 20 mins of:
5 Burpees
10 One Arm Alternating Dumbbell Snatch, 20kg (15kg)
30 Double Unders

[COMP A]
No extra training, rest & recover

[WARMUP]
Wrist circles / Arm circles / Arms up and over
Torso rotations / Bow and bend / Hip circles
Lunge and twist

2 rounds
DB Swing x 10
OA DB Thruster x 10 (5 per side)
Toes to Bar x 10
Spiderman Lunge x 5 per side
Jog 200m

11-14-14

A] Complete as many rounds as possible in 20 mins of:
5 Burpees
10 One Arm Alternating Dumbbell Snatch, 20kg (15kg)
30 Double Unders

[COMP A]
No extra training, rest & recover

[WARMUP]
Wrist circles / Arm circles / Arms up and over
Torso rotations / Bow and bend / Hip circles
Lunge and twist

2 rounds
DB Swing x 10
OA DB Thruster x 10 (5 per side)
Toes to Bar x 10
Spiderman Lunge x 5 per side
Jog 200m

then …

3 mins skipping
– crossovers
– double unders
– triple unders
– reverse

then …

Novices
Practice/Learn DB Snatch

Intermediate / Advanced
3 rounds
10 GHD Situps
10 Back Extensions
30sec Handstand Hold against wall (or plank hold)

Nov 13 2014

[WOD]
For time:
Run, 400 m
50 Pull-ups
Run, 400 m
50 Push-ups
Run, 400 m
50 Sit Ups
Run, 400 m
50 Air Squats

[COMP A]
Handstand Holds 5x Max Rep
Rest as needed between sets. This is a freestanding hold. Every sec equals 1 rep

Nov 12 2014

WOD
[A] 5 rounds for time of:
9 Deadlifts, 62kg (42kg)
6 Hang Power Snatches, 62kg (42kg)
3 Overhead Squats, 62kg (42kg)

[COMP A]
Row 2000m Time Trial

[COMP B]
Complete as many reps as possible in 2 mins of:
Toes-to-bar

[WARMUP]

Broomstick Warmup
OH Squat, 3 reps
Hang Power Snatch, 3 reps
Deadlift, 3 reps
Hang Power Snatch, 3 reps
OH Squat, 3 reps
10 pushups + 10 squats

Barbell Warmup
2 rounds
DL + HPS + OHS
Pigeon Stretch

NOV 11 2014 We will Remember.

[A] Bench Press
3-3-3-3-3-3-3

[B] Strict Muscle Up
7 x max reps

Perform [A] and [B] as a superset

[COMP A]
Squat Clean
1-1-1-1-1-1-1-1-1-1

[WARMUP]
Dynamics / Joint Rotations
Wall Chest Stretch x 1min/side
Wall Lat Stretch x 1 min/side
6 Count Burpee x 5 reps
Empty Bar Bench Press x 20 reps
Kipping Swing x 20 reps

The warmup to starting weight