WOD 12/4

Dynamic Effort Upper Body Bench Press With Band 6×3 at 50% 1RM (Perform two sets with each grip.  Regular, Wide, Narrow) Tricep Extension (Standing) 8-8-8-8-8-8 Then: Tabata Squat Rest 1 min Tabata Push-up Rest 1 min Tabata Pull-up The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.…

WOD 12/3

Box Jump : Max Height

Then:

4 rounds for time of:
15 Medicine Ball Clean + Wall Balls, 20/14 lbs
2 Rope Climbs (or 10 Chest 2 Bar Pullups)
12 Push-ups, 115/75 lbs
12 Box Jumps, 24/20 in

Buyout

Straight Leg GHD 3×20

WOD 12/2

Dynamic Effort Lower Body Day Back Squat 8×2 at 70% 1RM Band Deadlift 8×1 at 50% 1RM Then: 3 rounds for time of: 10 Thrusters, 95/65 lbs 15 Knees To Elbows 20 Overhead Squats, 95/65 lbs 30 Kettlebell Swing (Russian)s, 32/24kg Rx+ feel free to use up to 48kg bells for Russian Swings. Buyout Straight…

WOD 11/30

Fight Gone Bad

3 rounds, 1 min per station, of:
Wall Ball 20/14 lbs
Sumo Deadlift High Pull 75/55 lbs
Box Jump 20 in
Push Press
75/55 lbs
Row (calories)
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations

WOD 11/29

Max Effort Upper Body

Seated Shoulder Press : 1 Rep Max

Seated Db Shoulder Press 8-8-8-8

Dumbbell Tricep Roll Back 10-10-10

Then:

For time:
50 Push-ups
40 AbMat Sit-ups
30 Box Jumps, 24 in
20 Push-ups
10 Strict Pull-ups
100 Double Unders

Buyout

3×20 Dumbbell Flies
100 Banded Triceps Presses

WOD 11/27

Box Squat : 1 Rep Max

Then:

Power Cleans (185/135)
9 Wall Balls (14/20)
21 Burpees
Power Cleans (185/135)
9 Wall Balls (14/20)
15  Burpees
Power Cleans (185/135)
9 Wall Balls (14/20)
9 Burpees

Then:

Dimmel Deadlifts 3×20 @ 30%

WOD 11/23

Filthy Fifty

For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders

 

WOD 11/22

Dynamic Effort Lower Body

Back Squat 10×2 at 65% 1RM

Banded Deadlift 8×1 at 50% 1RM

Then:

3 rounds for time of:
5 Handstand Push-ups
7 Toes-to-bars
9 Push Press, 135/95 lbs
40 Double Unders

Buyout

Good Morning 4×20

WOD 11/21

Every 1 min for 10 mins: 3 Position Clean + Jerk @ 70% 1RM Perform as complex one squat clean from floor then from low hang and finally from power point.  After the third clean do one Jerk Then: Complete as many rounds as possible in 12 mins of: 4 Squat Cleans, 155/105 lbs 6 Jerks,…