WOD

Wednesday 11-27-13

A) Power snatch cluster 1.1.1×4 – rest10sec/ 2-3 min

+

BBHB workout 13.3 prep

3 rounds @ 80-85%:

– 400 m run

– 10 KB snatches R 53/35

– 10 KB snatches L

– 8 Burpee OTBox jumps 24/20

– rest 4-5min

 

*try and match round times

 

Tuesday 11-26-13

A) Build to a tough single squat clean in 10 mins

+

Run 800m

rest 3mins

20 DB/KB walking lunges 35/25

20 T2B

20 BB front rack reverse lunge 135/95, 115/75, 95/55

20 HR pushups

20 plate over head walking lunge 45/25

rest 3min

Run 800m

 

*If newer to the squat clean, work on form over 10 min

 

A1) Close grip bench press @ 32X1; 5, 5, 5; rest 30 sec

A2) Weighted/negative pull-ups; 2-4 reps x3; rest 90 sec

+

Everyone

BBHB workout 13.2 prep

3 sets @ 85-90%:

– Row 500 m

– 6 shoulder to overhead 155/105, 115/75, 95/65

– 9 OTB burpees

Rest/walk 4-5 min

 

*S20 should be heavy

 

4 sets:

18 double unders

8 burpees

8 deadlifts moderate

rest 90 sec

+

35 sec row hard

rest 25 sec

x6

+

60 sec side bridge

x3 each side, rest 45 sec after both sides

– for the deadlifts, continue with the lowering portion of the movement for all reps, even the last of the set, with no bouncing from the ground

– deadlift grip is both overhand

A) Build to a 1RM HBBS in under 10 min

A) Build to a heavy clean + hang clean in 5-7 sets

B) Squat clean thruster cluster; 3.3.3×3 rest 10 sec/2-3 min

C) 400 m farmers carry 70/45 per hand

 

4 rounds @80-90%

– 400m run

– 10 pull-ups/jumping pull-ups/ring rows

– 10 KB snatch R (53/35)

– 10 KB snatch L

– 20 sit-ups

– Walk/rest 4-5 min

 

+

1,000 m row @ 85-90%

Rest 4 min x 2

 

*switch up order for each round

*record times for each round separately

*try and match times on 1K row

 

A) Build to a tough but technically sound split jerk in 8 min (off rack)

B1) Barbell front rack step-ups @2111; 5-7/leg x 3 sets; rest 30 sec btw legs/1 min after both

B2) DB Bench Press @ 3010; 8, 8, 8; rest 1 min

C) AMRAP unbroken wall balls (-2); rest 90 sec x 3 (compare to 10/24)

– you get one ‘mulligan’

D) 80 floor wipers split with a partner if time permits (135/95)

 

A. emom – 12 min

odd – HPC x 2 moderate weight

even – 7 T2B/V-up

B. emom – 12 min

odd –  5 DL TnG moderate same loads throughout

even – 7 ring dips kipping/box dips

C. emom – 12 min

odd – KBS russian tough x 10

even – 10 burpees AFAP