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,…

Tillman WOD 11/16

Tillman Patrick Daniel Tillman (5.6.76 – 4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver…

WOD 11/14

Squat Snatch 1 rm max

Watch Lydia’s extension at the top of the pull.

Then

EMOM For 20 Minutes

On even minutes perform
Deadlift 225/155
On odd minutes perform
10 Bar Facing Burpees

Buyout

Barbell Shrug with snatch grip
4×20