WOD 11-20-12

WARMUP:

ROW 800 METERS

50 x JUMPING JACKS

25 x WALL BALL 20/16

STRENGTH:

WEIGHTED PULLUPS

2-2-2-2-2

WOD:

9 x DEADLIFT 155/105

12 x HR PUSHUPS

15 x BOX JUMPS 24"/20"

AMRAP IN 12 MIN

WOD 11-19-12

WARMUP:

10 x BALL SLAMS 25/20

30 x DOUBLE UNDERS

3 ROUNDS

WOD:

30 x SQUAT CLEAN & JERKS 155/105

FINISH = 50 x RING PUSHUPS

WOD 11-16-12

WARMUP:

HIGH KNEE'S x 2

SIDE SHUFFLE x 2

CRISS CROSS x 2

RUSSIAN MARCH x 2

INCH WORM x 2

WOD:

55 x DOUBLE UNDERS

DEADLIFTS 225/135

OVER THE BAR BURPEE'S

1-2-3-4-5-6-7-8-9-10

55 x DOUBLE UNDERS

SKILL WORK = 5 x MAX HANDSTAND HOLDS

WOD 11-14-12

WARMUP:

10 x BURPEE'S

15 x KB SWINGS

3 ROUNDS

WOD:

"CINDY"

5 x PULLUPS

10 x PUSHUPS

15 x SQUATS

AMRAP IN 20 MIN.

MIDLINE = 100 x STRAIGHT LEGGED SITUPS

WOD 11-13-12

WARMUP:

ROW 1000 METERS

14 x KB CLEAN & PRESS 50/35 (7 per)

STRENGTH:

SHOULDER PRESS

3-3-3-3-3

WOD:

BOX JUMPS 30"/24"

TOES TO BAR

3-6-9-12-15-18-21-24-Ect......

WOD 11-12-12

WARMUP:

10 x FRONT SQUATS 95/65

5 x DEAD HANG PULLUPS

3 ROUNDS

WOD:

7 x SQUAT CLEANS 155/100

14 x OH KB SWINGS 50/35

5 ROUNDS

MIDLINE - 50 x V-UPS 25/15

WOD 11-9-12

WARMUP:

BURGENER SNATCH WARMUP 45/35

WOD:

RUN 800 METERS

100 x SQUAT JUMPS 45/35

RUN 400 METERS

100 x PUSH PRESS 45/35

RUN 200 METERS

25 x SQUAT SNATCH'S 45/35

MIDLINE = 30 x STRICT TOES TO BAR

WOD 11-7-12

WARMUP:

10 x BURPEE'S

15 x RUSSIAN KB SWINGS 50/35

20 x JUMPING JACKS

3 ROUNDS

WOD:

ROW 500 METERS - FOR TIME:

REST 1-2 MIN.

ME x STRICT PULLUPS into ME KIPPING 

*Record Strict Pullup #.

REST 1-2 MIN

ME x HR PUSHUPS

*If you rest during pushup effort, must be in extension position.

REST 1-2 MIN

ME x OH KB SWINGS 50/35

REST 1-2 MIN

ME x UNBROKEN WALL BALL 20/16

REST 1-2 MIN

3 ROUNDS

*ME = MAX EFFORT

** Rest as little as possible between max efforts, 

WOD should take under 30 Min.

WOD 11-6-12

WARMUP:

RUN 300 METERS

10 x POWER SNATCH 45/35

20 x SITUPS

30 x SQUAT JUMPS

3 ROUNDS

WOD:

8 x THRUSTERS 115/75

8 x BAR FACING BURPEE'S

8 x DOUBLE UNDERS

AMRAP IN 8 MIN

WOD 11-5-12

WARMUP:

RUN 800 METERS

20 x PUSHUPS

40 x SQUATS

WOD:

"THE CHIEF"

AMRAP IN 3 MIN.

3 x POWER CLEANS 135/95

6 x HR PUSHUPS

9 x AIR SQUATS

REST 1 MIN. 

5 ROUNDS 

*Record total reps.

WOD 11-2-12

WARMUP:

5 x PULLUPS

10 x PUSHUPS

15 x SQUATS

5 ROUNDS

WOD:

30 x DEADLIFTS 135/95

1 x MUSCLE UP

25 x FRONT SQUATS 135/95

2 x MUSCLE UP'S

20 x PUSH PRESS 135/95

3 x MUSCLE UP'S

15 x POWER CLEANS

4 x MUSCLE UP'S

10 x OVERHEAD SQUATS 135/95

5 x MUSCLE UP'S

5 x BEAR COMPLEX'S 135/95

6 x MUSCLE UP'S

*SUB FOR 1 MUSCLE UP  = 2 x C2B PULLUPS &

                                                  2 x RING DIPS