Warm up: 1 Min Wall Climb Andy DROM Skill: Power Clean WOD: Death by Power Clean 1st Min = 1 Power Clean 2nd Min = 2 Power Clean 3rd Min = 3 Power Clean till failure, 65% 1 RM Compare to 5-2-11
Archive for November, 2011
Warm up: Resistance Run 3 X 25 yards Andy DROM Skill: Tuck Jump Burpee WOD: 10 Tuck Jump Burpees 10 Plate Lunges (each leg) 10 Push Press (95/65) AMRAP 20
Warm up: 400 M Run DROM Andy Skill: Front Squats WOD: 1 Rope Climb 5 Front Squats (185/115) 10 Ring Dips 5 Rds
Thanksgiving WOD By John Campbell Warm up: Air Squats 1 Min Air Thrusters 1 Min Game of Dragon Tails Skill: Thruster WOD: 30 Hand Release Push Ups 350 M Trail Run 30 Timer/Log Thrusters 350 M Trail Run 3 Rds Happy Thanksgiving
Warm up: 2 Min Wallball DROM Samson Skill: OVHS WOD: “Jeremy” 21-15-9 OVHS (95/65) Burpees
Warm up: 500 M Row Seth DROM Skill: Lunge Press WOD: 21-15-9 Lunge Press (95/65) Toes 2 Bar
Warm up: 2 Min Jump Rope Seth Andy Skill: Row WOD: 1 Min Row ( 10 Setting) 1 Min Rest 10 Rds for Max Calories Rowed
Warm up: 500 M Row Seth Back Ext/ Foam roller Skill: SDLHP WOD: “COBB” 400 M Run 10 Thrusters 135/85 10 Bar Facing Burpees 10 SDLHP 135/85 1 Rope Cimb or 2 Wall Climbs AMRAP 20
Warm up: 400 M Run Seth DROM Skill: Snatch WOD: 7 Snatches (135/95) 7 Pullups 7 Box Jumps (30″) AMRAP 15