WOD

11/3/12

 

Back Squat 3×5@ >80% 1RM

“Jackie”

1000m Row
50 Thrusters (45/35)
30 Pullups

Extra:

Pick one of the following-
3×12 Split Squats
or
3×12 DB External Rotation

11/2/12

 

Close Grip Bench Press 5×5

 

10-9-8-7-6-5-4-3-2-1

Push Press (90% of Tuesday’s press)
Box Jumps (24″/20″) – *step off of box

 

Extra:

3xME Strict TTB

 

11/1/12

Rest/Make Up Day

10/31/12

Front Squats: 3×5 >80% 1RM (Try for heavier than last week)

6 Rounds:
5L/5R One Arm KBS
5 Goblet Squats
then,
800m Run

Extra:
3×12 Ring Rows (weighted if necessary)
then,
Pick One: 3×12 Split Squats or 3×12 DB External Rotation

10/30/12

Looks like someone had a fun time on the rower!

A1. Split jerk technique – with good form, work up to a 1RM

B2. Press – 3×5

C1. Complete the following:
2 min AMRAP pullups
2 min AMRAP ring dips

Then, for time:
50 burpee pullups

Extra:
3xME GHDs

10/29/12

It’s all good…

5 Rounds:
5 Hang squat cleans (as heavy as possible)
100 yard sprint, Rest 1 min

Deadlift:
4×5 (use weight heavier than on 10/16)

3 min AMRAP of double unders

Extra – Pick one of the following:
3×12 Split squats
or
3×12 DB external rotation

 

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