Friday 11/30/12

:SKILL:
Muscle ups practice/ progression

:WOD:
“Nate”
20 min amrap
2 Muscle-ups
4 Handstand Push- ups
8 Kettlebell swings

:SKILL:
accumulate 2 minutes of ring L-sits

:WOD:
7 minute AMRAP
1000m row
max hand release push ups

Wednesday 11/28/12

:SWOD:
Squat snatch
3x5 (40.50,60%)

:WOD:
“Grace”
30 clean and jerks (65-135)

:SWOD:
Squat Clean 3x5
(40.50,60%)

:WOD:
Run 1600 meters
50 sit-ups
50 superman
Run 800 meters
25 sit-ups
25 superman Run
400 meters
15 sit-ups
15 superman

:SWOD:

Push Jerk

3x5(40,50,60%)

:WOD:

5 rounds of 

21 KB swings 

21 Knees to Elbows

21 Double Unders

Friday11/23/12

:WOD:
"Team Murph"
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

Wednesday 11/21/12

:Skill:
50 hollow rocks

:WOD:
"Diane"
21-15- 9 reps of:
Deadlift 225
Handstand push- ups

Tuesday 11/20/12

:SWOD:
Squat Clean 5-3-1
(75,85,95%)

:WOD:
Row 2K
50 Wall-ball shots

Monday 11/18/12

:SWOD:
Push Jerk
5-3-1
(75,85,95%)

:wod:
2010 NC/SC sectional wod 2

5 Rounds For Time:
275/155lb Deadlift, 6 reps.
12 Jumps 20" Box - Men over the box, Women on the box
1 Rope ascent - 20/15

Friday 11/16/12

:SWOD:
Squat snatch 5-3-1 (75,85,95%)
:WOD:
5 rounds for time of:
5 muscle-ups(3 pull ups+3 dips =1 mu)
10 overhead squats(35-95)

:Skill:
10 minutes of
Handstand walks/progression

:WOD:
Run 800 meters
21 Hang Power Clean 65-135
Run 400 meters
15 Hang Power Clean,
Run 200 meters
9 Hang Power Clean

Buy In”
3 rounds
5 skin the cats
10 pistols

:WOD:(compare to 8/17/12)
You have 10 minutes to
Row 1000 meters
-then-
max double unders
*score is max double unders*

:SWOD:
Push Jerk 3x3
(70,80,90%)

:WOD:(compare to 6/15/12)
On the minute
Complete
5 burpees then
max rep thrusters(45-95)
repeat until you reach 100 thrusters
*25 minute cut off*

:SWOD:
Squat snatch 3x3
(70,80,90%)

:wod:
5 rounds for time of:
1 Squat snatch 65
10 OH squats
1 Squat snatch 65
10 OH squats 65
400 meter run

SWOD:
Squat Clean 3x3
(70,80,90%)
:WOD:
5 rounds
400 meter run
2 rope climbs

:Skill:
5x1
Snatch pulls @100% of 1RM

:WODS:
3 rounds
10 clean and jerks @65% of 1RM
10 burpee box jumps

:Skill:(10minutes)
10 rope climbs
/ Rope climbing technique (s&Jhooks)

:WOD:(total wod time is 30 mins)
10 minutes to complete
800 meter run
Max air squats
10 minutes to complete
800 m run
Max burpees
10 minutes to complete
800 m run
Max double unders
*score is total reps of squats,burpees,and du's)

:SWOD:
Squat snatch 3x5
(65,75,85%)

:WOD:
3 rounds
35 pistols
20 handstand shoulder touches

SWOD:
Squat Clean 3x5 (65,75,85%)

:Wod:
10 minutes to establish a 1RM for
Squat Snatch
then
1 round of
15 squat clean thrusters(65-135)
30 pullups
60 jumping alternating lunges (aka-”nasties”)

:SWOD:
Push Jerk
3x5
(65%,75%,85)

:WOD:
"Kelly"
5 rounds
Run 400 meters
30 box jumps
30 wall ball shots

:Skill:
“Baseline”
500 m row
40 squats
30 situps
20 push ups
10 pull up

:WOD:
Front Squat
1-1-1-1-1-1-1
Power Clean
1-1-1-1-1-1-1
Push Press
1-1-1-1-1-1-1