Month: November 2012
11/30/12
A1: Close Grip Bench Press 5×5 A2: Weighted Chin Ups 5×8-12 Complete the following in any order: 3 x 250m Row 3 x 90 sec AMRAP: 5 Box Jumps Max Effort Prowler Push For Distance (50#/90#/180#) Mystery AMRAP Our Goal/Member board is up and ready for some action! We would like all of …
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11/29/12
Rest/Make Up Day Try this tasty Paleo dish…
11/28/12
Find 1RM Front Squat 3 Rounds: 10 Deadlifts (275/185) 50 Double Unders Extra: A1: GHRs: 3×12 A2: Split Squats (weighted): 3×12
11/27/12
Find a 1RM snatch (squat) 10 min AMRAP 7 Push Press @65% 1RM 7 Pull ups 7 Box Jumps (24″/20″) Extra: Work on pull ups or rope climbs. Great ideas from Mobility WOD for today’s warm-up.
11/26/12
A: Clean (squat) 8×1 (45 sec rest) @>75% B: Back Squat 1×20* *Use your 3×10 weight 8 min AMRAP 200 yard sprint 8 TTB 16 wall balls
