Power Snatch: 5-3-3-3-2-1-1-1
then,
Tabata Double Unders
Archive for November, 2011
Push Press: 3-3-3-3-3
then,
“Cindy”
Complete AMRAP in 20 minutes:
5 Pull-Ups
10 Push-Ups
15 Body Weight Squats
Here’s a Video of Monday’s WOD
3 rounds for time:
Run 800m
Rest 2 minutes, repeat
If time remains:
3 rounds:
12 MB Slams
25 Sit Ups
12 Burpee Kick Outs
“Diane”
21-15-9 for time:
Deadlift
Handstand Push-Ups
*Handstand Push-Up Progressions: http://www.focusedtrainers.com/forum/showthread.php?t=1385&highlight=handstand+push
WOD:
Five 6-min rounds with no rest in-between.
At the start of each interval, run 800m. Then in the remaining time complete as many rounds as possible of:
3 Push Press, Class A = 62.5 kg/42.5 kg; Class B = 42.5 kg/30 kg
6 Pull-Ups
9 Box Jumps, 24 inches
In each round, continue from where you left off in the AMRAP portion.
WOD: With 30 or 42.5 kg
5 Thrusters
7 Hang Power Cleans
10 Sumo-Deadlift High-Pulls
WOD:
Jerks from the Rack: 4-4-4-3-3-3
DL: 3-3-3-2-2-2
Bent-Over Rows: 8-8-8-8
WOD: “In Yo Face, Poliquin” (Where did this name come from? Here. Look for the “When Good Exercises Go Bad” portion. FIT had something to say about it.)
800m Run
20 Alternating DB Snatches, 35 or 45 lbs.
20 DB Cleans, 35 or 45 lbs.
100 Straight-Legged Sit-Ups
20 DB Cleans, 35 or 45 lbs.
20 Alternating DB Snatches, 35 or 45 lbs.
800m Run
WOD:
5 Rounds of:
500 m Row
15 DB Thrusters, 25 or 35 lbs.
15 Pull-Ups
