WODS: November 2013

29 NOV WOD:
10 MIN EMOM:
KB Snatch
Strict Toes 2 Bar
then:
50 x Bar Over Jumps
40 x Deadlift (155/105)   [HVY]
30 x Burpee
20 x Power Clean (155/105)   [HVY]
10 x Wall Climb
*BLACK FRIDAY SAVINGS! TAKE OFF 10 REPS*
*EXCLUDES WALL CLIMBS*

27 NOV WOD:
10 MIN EMOM:
3 x Power Snatch
3 x Skill (Ring Dip, Pull Up, HSPU, etc)
then
20 MIN AMRAP (Tabata Style: 20 sec. on, 10 sec. off)
40 x Hand Release Push Up   [HSPU]
40 x Power Snatch (75/55)
40 x Toes 2 Bar
40 x Box Jump (24/20)   [30/24]
40 x Ring Dip
40 x Air Squat   [Overhead Squat]
40 x Wall Ball (20/14)
40 x Situp   [GHD]

10 MIN EMOM:
3 x Deadlift
20 x Double Under
then
15MIN AMRAP:
1-2-3-4-5...
Burpee
KB Swing (24/16)
*52' Sprint After Each Round*

10 MIN EMOM:
1 x Hang Squat Clean
2 x Front Squat
then:
30 x Alt. Front Rack Lunge (115/75)   [135/95]
30 x Shoulder to Overhead (115/75)   [135/95]
30 x Pull Up   [C2B]
30 x Shoulder to Overhead (115/75)   [135/95]
30 x Alt. Front Rack Lunge (115/75)   [135/95]
*12 MIN CAP*

10 MIN EMOM:
[ ] x Ring Dip   [MU]
then
9-6-3:
Thruster (135/95)   [165/105]
Wall Climb

10 MIN EMOM:
5 x Deadlift
5 x KB Swing
then
10 MIN AMRAP:
20 x Air Squat
10 x Pull Up   [C2B]
20 x Burpee

1-2-3-4-5-6-7-8-9-10:
Clean & Jerk (135/95)
10-9-8-7-6-5-4-3-2-1:
Wall Ball (20/14)
*12 MIN CAP*

10 MIN EMOM:
Strict Pull Ups
Burpee Box Jumps
then
"Isabel"
30 x Snatch (135/95)

10 MIN EMOM
5 x Overhead Squat
20 x Double Under   [30x]
*Focus on Technique!*
then
30-20-10
Box Jump (24/20)
Toes 2 Bar
Goblet Squat (24/16kg)

15 MIN AMRAP:
15 x Wall Ball (20/14)
10 x Burpee Box Jump (24/20)
5 x Ring Dip   [MU]

10-9-8-7-6-5-4-3-2-1:
Deadlift (185/125)   [225/155]
Hand Release Push Up   [HSPU]

"Annie"
50-40-30-20-10
Double Under
Sit Up
*7 MIN CAP*
then
6 Rounds:
6 x Back Squat (175/115)   [HVY]
9 x Toes 2 Bar
*12 MIN CAP*

3 Rounds:
20 x Pull Up   [C2B]
20 x Burpee
20 x Hang Power Clean (95/65)   [135/95]
*15 MIN CAP*

*If you can, complete 5 Rounds using an extended 20 MIN Cap*

10 MIN Every 30 Sec
1 x Squat Clean
then
21-15-9:
KB Swing (24/16)   [32/24]
Box Jump (24/20)   [30/24]
*30 x Double Under Before Each Set*   [50x]

5 Rounds:
7 x Wall Climb
7 x Box Jump (40/30")
7 x KB Swing (32/24kg)
*15 MIN CAP*

18 MIN AMRAP:
200M Run
10 x Burpee Deadlift (225/155)   [HVY]
10 x Pull Up   [C2B]

18-15-12-9-6-3:
Overhead Squat (95/65)   [135/95]
Wall Ball (20/14)
*30 x Double Under After Each Set*   [50x]

20 x Back Squat (135/95) [Body Weight]
20 x Pull Up [C2B/MU]
20 x Power Clean (135/95) [Body Weight]
20 x HRPU [HSPU]
20 x Deadlift (135/95) [Body Weight]
*12 MIN CAP*

10 MIN EMOM:
1 x Barbell Complex (Power Clean>Front Squat>Jerk)
then

"Open WOD 13.4"
7 MIN AMRAP:
3-6-9-12-15...
Clean & Jerk (135/95)
Toes 2 Bar

E30sec for 10 MIN
1 x Power Snatch

then

21-15-9:
Deadlift (185/125)   [225/155]
Pull Up   [C2B]

*6 MIN CAP*