Monday 21 November 2011

Squat 5/5/5

Snatch 1/1/1/1/1

3 rounds
15 Power Snatch
30 Double unders

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Advanced: M95/F65
Intermediate: M75/F45
Beginner: M55/F35

Friday 18 November 2011

Press
one rep max

Clean and jerk
3x5 @ 75%

Complete as many rounds in 5 minutes as possible
7 thrusters, M95/F65
10 Pull ups

Deadlifts, Deadlifts, Deadlifts

Today we're going to do a one rep max Deadlift session.

Deadlifts take a ridiculous toll on the body so set what you want your goal to be, and only do one set within 90% of that weight, after warming up with three of four lighter ascending sets. Then go for a PR.  Feel free to take it a little bit easier on the remaining exercises after doing your Deadlifts.

WOD Thursday 17 November 2011

Deadlift
one rep max

Power Snatch
3x5 @ 75%

Front Squat
3x5 @ 75%

Tuesday 15 November 2011

Bench
one rep max

and/or

Clean and jerk
5/5/5

3 rounds as quick as possible
row 250m
35 Push ups

Ouch legs!

Squat
one rep max

Power Snatch
5/5/5

Complete as quickly as possible
400m walking lunge

Saturday 12 November 2011

Row 500m
rest as needed repeat for 3 total intervals

Happy Rememberance day

I hope you make it out to pay your respects at a ceremony somewhere today.

WOD Friday 11 Nov 2011
Press
3/3/3/3/3

Clean and Jerk
3/3/3/3/3

Handstand push up
5 x max reps, rest as needed between sets