Warm up: 2 minutes on a thing / Pendlay row x 12 / Sit ups x 20
- Deadlift: 5 x 1 @ 95%
2. 3 Rounds for time of:
50 Kettlebell swings ( not too heavy )
25 Banded sit ups
Palmetto
WOD Wednesday November 13th
Warm up: Empty barbell work + rope climb practice
For time:
2 Rope climbs
10 Power cleans
2 Rope climbs
8 Heavier power cleans
2 Rope climbs
6 Heavier power cleans
2 Rope climbs
4 Heavier power cleans
2 Rope climbs
2 Heavy ass power cleans
Wait 5 minutes
Take 10 minutes to find a max complex of:
Power clean + Low hang power clean + Jerk + Jerk
WOD Tuesday November 12th
Warm up: 3 Rounds – 5 pushups / 5 V ups
- Strict press: 5 x 2 @ 95%
2. Bench Press: 5 x 2 @ 90%
3. 4 Rounds for time:
12 Calorie row
12 Handstand pushups
12 GHD Situps
WOD Monday November 11th
Warm up: 2 minutes on a thing / seated good mornings x 15 / bench sit ups x 15
- Back squat: 5 x 4 @ 85%
2. Barraza”
Complete as many rounds as possible in 18 minutes of:
Run 200 meters
275 pound Deadlift, 9 reps
6 Burpee bar muscle-ups
U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.
WOD Saturday November 9th
“AIR FORCE WOD”
- For Time
- 20 Thrusters (95/65 lbs)
- 20 Sumo Deadlift High-Pulls (95/65 lbs)
- 20 Push Jerks (95/65 lbs)
- 20 Overhead Squats (95/65 lbs)
- 20 Front Squats (95/65 lbs)
- 4 Burpees at the top of each minute
Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous barbell movement. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.
WOD Thursday November 7th
Warm up: 200′ high skip / X walk / GHD sit up / GHD raise
- Back Squat: 5 x 2 @ 95%
2. For Time:
30, 20, 10
Ring push ups
Medicine ball sit ups ( get a heavy ball )
WOD Wednesday November 6th
Warm up: 5 minutes of empty bar work
Every 3 minutes for 15 minutes:
5 Power snatches
10 Wallballs
20 Step ups
Every 2 minutes for 10 minutes:
3 Power snatches ( heavier obviously )
5 Wallballs
10 Step ups ( higher box )
Every minute for 5 minutes:
1 Snatch ( I did’t say power)
WOD Tuesday November 5th
Warm up: 3 rounds of 8 pushups / 8 sit ups / 8 air squats
- Press: 5 x 2 @ 90%
2. Bench press: 5 x 5 @ 80%
3. 5 Rounds for time of:
20 Air squats
5 Thrusters @ 115 / 83
20 Double unders
5 Thrusters @ 135 / 93
* Guys, it is not hard to accomplish this. Use the 5 and 10 lb steel plates on the outside and slide them on and off for each round. Or set up 2 bars.
WOD Monday November 4th
Warm up: 2 minutes on a thing / 15 sit ups / 15 kang squats
- Back squat: 5 x 3 @ 85%
2. 6 Rounds for time of:
6 Hang power cleans
6 Pullups
WOD Friday November 1st
Warm up your hamstrings / trunk
- Deadlift: 5 x 3 @ 85 %
2.
Workout 20.4
For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
♀ 20-in. box ♂ 24-in. box
