WOD 11.26.14 Wednesday

November 26, 2014

Holiday Class Schedule:
Wednesday: regular class schedule
Thursday: closed
Friday: regular class schedule

Back Squats: 5 x 5 (HAP)

12 min amrap
9 T2B
15 Hand release push ups
21 Squats

Extra Credit:
400 meter farmer carry, 32/24 kg


WOD 11.25.14 Tuesday

November 25, 2014

Press: 5 x 5 (HAP) E3M

Partner WOD
20 min AMRAP
2 Rope Climbs (sub 10 pull ups)
4 Handstand Push ups (sub 10 Push ups)
8 Kettlebell Swings, 70/53#
*one works while the other rows 300 meters

Individual WOD
2 rounds of each couplet for time:
750 meter row
20 Handstand Push-ups

20 Pull ups
20 Push Press, 135/95 lbs


WOD 11.24.14 Monday

November 24, 2014

FSQ: 5 x 5 (80%)

For time:
21 Power Cleans, 115/75#
42 Wallball, 20/14#
15 Power Cleans
30 Wallball
9 Power Cleans
18 Wallball

Extra Credit:
Row :30 Max Effort
Row :30 50% Effort
10 rounds


WOD 11.21.14 Friday

November 21, 2014

Hatch Cycle – Final Day!
Alpha – FSQ/BSQ
Bravo – BSQ

Sham
Complete 7 rounds for time of:
11 Bodyweight Deadlifts
100 meter sprint


WOD 11.20.14 Thursday

November 21, 2014

15-12-9-6-3 reps for time of:
Clean, 135/95#
Burpee box jumps, 24″/20″

Extra credit:
OTM 10 Minutes
1 Ripe climb
5 HSPU


WOD 11.19.14 Wednesday

November 19, 2014

Deadlift, 5 x 5 (HAP) E3M

3 rounds for time:
10 Push Jerk, 135/95 lbs
20 T2B
30 Double Unders

Extra Credit:
10 min OTM
10 Swings, (124/88#) + 5 Ring Dips


WOD 11.17.14 Monday

November 17, 2014

Hatch Cycle (Week 12 Day 1)
Alpha – FSQ/BSQ
Bravo – FSQ

For time:
20 Cal Row
30 Burpees to 6″ target
40 Hang DB Squat Cleans, 45/30# DBs
50 T2B
150 ft Lunge, 45/25# plate overhead
100 ft sprint

Extra Credit:
25 GHD Sit-ups
25 Hip Extensions


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