WOD 11/29/12

Tyler and Katie doing some Push Press.

Think of pushing your torso through at the top of the press

to have a solid finish position

Strength:
Squat EMOTM 2 Reps @85%

Then

Front Squat Every 2 Minutes for 10 Minutes
2 Reps @85%

Met-Con:
Run 200m
9 Ring Dips
9 Push Press

Run 200m

7 Ring Dips
7 Push Press

Run 200m

5 Ring Dips

 Push Press

Run 200m

WOD 11/28/12

On the Wall-Ball, along with other squat movements,

we should focus on sitting back into our heels, pushing

our knees out over our feet, and keeping your chest tall.

Strength:

Deadlift 3-3-3-3-3

Met-Con:

5 KB Snatch (L & R Arm)

10 Wall-Ball

4 KB Snatch (L & R Arm)

15 Wall-Ball

3 KB Snatch (L & R Arm)

20 Wall-Ball
2 KB Snatch (L & R Arm)

25 Wall-Ball

1 KB Snatch (L & R Arm)

30 Wall-Ball

WOD 11/27/12

Brant working on the Snatch while Fouad works on his Cleans

With a 10 Minute Clock 

25 Burpees
With the remaining time work up to a

3RM Hang Snatch

Then

With a 10 Minute Clock

25 Burpees

With the remaining time work up to a 

3RM Hang Clean

Then

With a 10 Minute Clock

25 Burpees

With the remaining time work u to a

3RM Front Squat

WOD 11/26/12

Willie working on a heavy Thruster.  

Focus on keeping your elbows up, the bar on your 

delts, and exploding at the top of the squat to 

drive the barbell overhead

Strength:
Floor Press 3-3-3-3-3

Met-Con:

3 Rounds for Time of

7 C2B Pull-Ups

14 Thrusters

21 T2B

WOD 11/21/12

Squat Deep...

Strength:
Squat
EMOTM for 5 Minutes
2 Reps @ 80%

Front Squat

Every 2 Minutes for 10 Minutes
3 Reps @ 75-80%

Met-Con:
Row 1k
100 Double-Unders
Row 500m

WOD 11/20/12

Katie and Carrie doing some banded Pull-Ups

Strength:
1RM Snatch

Met-Con:
3 Rounds

5 Over the Box Jumps +Lateral Jump

15 KB Swings
5 Over the Box Jumps + Lateral Jumps
15 Pull-Ups

Rest 1:1

WOD 11/19/12

Brant and Aamir working on heavy Clean & Jerks

Strength:

1RM Clean & Jerk

Met-Con:
4 Rounds

5 Front Squat

10 KB Push Press

50m Sled Push

WOD 11/15/12

Deadlifts and Burpees.  Is there a more fun combination?

Total:
1 RM Shoulder Press

1 RM Back Squat

1 RM Deadlift

Compare to 3/5/12

WOD 11/14/12

Amber and Aamir working on their jump rope skills.

Strength:

Weighted Pull-Ups 3-3-3-3-3

Met-Con:

AMRAP 10 Minutes

50 Double-Unders
15 Push-Ups

WOD 11/13/12

Brant and Aamir facing off on Cleans

Strength:
15 Minutes to find your Power Clean 1RM

Met-Con:
With a 12 minute clock, complete the following:
Run 800m

3x Max Rep Dips

Then run 800m

WOD 11/12/12

Saad and Sidney practicing the Snatch

Strength:

15 Minutes to find your 1RM Power Snatch

Met-Con:

15-12-9-6

Pull-Ups

Front Squats

WOD 11/7/12

A lot of Power Cleans

Strength:
Snatch  

2x2 @ 70%, 2x2 @80%, 2x1 @90%, 

2x1 @95%

Met-Con:

"DT"
5 Rounds

12 Deadlift
9 Hang Power Clean

6 Push Jerks

Compare to 6/12/12

WOD 11/6/12

Amber, Sidney, and Saad with the 1-Arm Overhead Carry

Strength:
Push Press 3-3-3-2-2-1-1

Met-Con:
30 KB Swings

then

3 Rounds

50m Overhead Plate Carry
15 Toes-to-Bar
then
20 KB Swings

WOD 11/5/12

Fouad and Aamir working up to some heavy squats

Strength:
Squat 2x5 @80%, 2x3 @85%, 3x1 @90%

1x1 @95%

Met-Con:
3 Rounds
Run 400m
15 Pull-Ups
10 Deadlift