WOD 11/30/2015

Back squat 5-5-5

then:

3 rounds for time of:

Row 1000 M
42 KB swings, 1.5 pood
24 pull-ups

WOD 11/27/2015

5 rounds of:

30 Wallball shots
5 squat snatches
Rest 2 minutes

Note time and load for each round.

**Sub squat snatches with OHS or Power snatches

WOD 11/26/2015

Deadlift 1-10-1-20-1-30

Then:

200M of walking lunges for time.

or (if you are feeling up to it)

400M of walking lunges for time.

WOD 11/25/2015

Front Squat 5-3-3-1-1-1-1

then:

12-9-6 reps for time of:

225# squat clean (scale to a heavy squat clean)
Muscle-ups (sub MU's with 2 pull-ups and 2 dips)

WOD 11/24/2015

Hang power snatch 3-3-3-3-3

Then:

CrossFit Games WOD 11.2

15 minute AMRAP of:

9 Deadlifts (155#/100#/90#)
12 Push-ups (Hand release)
15 Box jumps (24"/20")

WOD 11/23/2015

2 rounds each for time of:

1000 M Row

Then:

Back squat 1-10-1-20-1-30

WOD 11/20/2015

Push Press 1-10-1-20-1-30 reps

Then:

Practice a skill or work on a weakness.

WOD 11/19/2015

Thruster 5-3-3-1-1-1-1

Complete a max set of pull-ups between each set.

Note Thruster weights and total number of pull-ups

Then:

10 minute AMRAP of:

5 burpees
10 pull-ups
15 thrusters, 75 lbs.

WOD 11/18/2015

Hang power clean 3-3-3-3-3

10 minute AMRAP of:

10 GHD Sit-ups
15 push-ups
10 GHD sit-ups
30 squats

WOD 11/17/2015

Split jerk 3-3-3-3-3-3-3

then:

10 minute AMRAP of:

20 Double unders
1.5 pood KB Swing, 15 reps
20 walking lunges

WOD 11/16/2015

For time:

15 squat cleans, 155 lb.
30 toes-to-bars
30 box jumps, 24-in box
15 muscle-ups
30 shoulder-to-overheads, 40-lb. dumbbells
30 double-unders
15 thrusters, 135 lb.
30 pull-ups
30 burpees
300-foot walking lunge with a 45-lb. plate held overhead

WOD 11/13/2015

7 rounds for time of:

95-lb power cleans, 7 reps
95-lb thrusters, 7 reps
7 bar-facing burpees

WOD 11/12/2015

"Cindy"

20 minute AMRAP of:

5 pull-ups
10 push-ups
15 squats

or

"Mary"

5 handstand push-ups
10 legged squats, alternating
15 pull-ups

WOD 11/11/2015 "Matt 16"

Matt 16

16 deadlifts, 275#
16 hang power cleans, 185#
16 push press, 135#
Run 800M
16 deadlifts, 275#
16 hang power cleans, 185#
16 push press, 135#
Run 800M
16 deadlifts, 275#
16 hang power cleans, 185#
16 push press, 135#


This is for all those Veterans out there, thank you for your service.

WOD 11/10/2015

Tabata Something Else

Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

WOD 11/9/2015

Clean and Jerk 1-1-1-1-1

then:

Five rounds for time of:

30 hip extensions
Handstand walk 50 ft
Lunge 150 feet

WOD 11/6/2015

12 Minute AMRAP of:

3 snatch
6 clean and jerk
9 chest to bar pull-ups
54 Double unders

(Men Rx weight is 135#/Women 105#)

WOD 11/5/2015

Five 2-minute rounds of:

5 muscle-ups
125 yard shuttle sprint
Max reps of 135# thrusters

Note number of thrusters completed each round

WOD 11/4/2015

In front of a clock set for 12 minutes:

1 minute of 30-in box jumps
1 minute of 115# sumo deadliest high pulls
2 minutes of 30-in box jumps
2 minutes of 115# sumo deadliest high pulls
3 minutes of 30-in box jumps
3 minutes of 115# sumo deadliest high pulls

WOD 11/3/2015

15-12-9 reps for time of:

135# clean and jerk
Chest-to-bar pull-ups

WOD 11/2/2015

21-18-15-12-9-6-3 reps for time of:

Ring dips
115# overhead squats