[1] For Time:
50 Box jumps* (*w/ step downs)
40 DB Push Presses @ 55lbs per arm
30 Box jumps*
20 DB Snatches, alternated @ 75lbs
10 Burpee Box jumps*
Time: 19:21
[2] 5 sets, 1 set every 90 seconds
With 2x55lb Dumbbells
5 Front Squats + 3 Push Press/Jerks + 1 Thruster
[3] 4 rounds for time:
25 Pushups
25 Situps, anchored
Time: 4:40
Monday 17 November 2014
[1] Every 2 minutes, for 10 minutes (5 sets):
Back Squat (395-1RM)
*Set 1 – 6 reps @ 65% (255)
*Set 2 – 4 reps @ 75% (305)
*Set 3 – 2 reps @ 80% (315)
*Set 4 – 2 reps @ 85% (335)
*Set 5 – 1 rep @ 90% (355)
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83% (325) x7 reps
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
Rest 3 minutes, and then…
One set of:
Back Squat x the same number of reps achieved for max reps with 73% (290) of your 1-RM
[2] Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
– Use Jerk Blocks if possible.
Weight: 135, 155, 175, 195, miss at 205.
[3] For time:
10 Thrusters 135lbs
5 Muscle-Ups
8 Thrusters
4 Muscle-Ups
6 Thrusters
3 Muscle-Ups
4 Thrusters
2 Muscle-Ups
2 Thrusters
1 Muscle-Up
Time: 4:51
Tuesday 18 November 2014
[1] Three Wise Men
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Power Clean & Jerk @ 135lbs
10 Burpees Over the Barbell, Bar Facing
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans 135lbs
20 Pull-Ups
Rest 2 minutes, and then…
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jumps 24”
30 Wall Ball Shots 20lbs
Scores:
Instead I did Hang Power Clean + Jerks x5 reps @ 135lbs.
Also did all burpees as Bar Facing Burpees over bar. (comp training).
Ben: 3rds + 5 HC&J & 3 Bar Facing Burpees
Beau: 2rds + 3 PC
Jeremy: 1rd + 22 WBs
Wednesday 19 November 2014
[1] Rest/Recovery (planned for military exercise prep)
Thursday 20 Novemeber 2014
[1] Rest.
Friday 21 November 2014
[1] This wod is from the Kill Cliff ECC. Week 3 WOD 7
Complete as many rounds and reps as possible in 20 minutes of:
50 Wall Ball Shots (20/14 lbs)
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes to Bar
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
20 Cleans (135/95 lbs)
20 Jerks (135/95 lbs)
10 Snatches (135/95 lbs)
10 Muscle-Ups (Bar or Rings)
Score: 305 (1 round + 5 wallballs)
Saturday 22 November
[1] 5 rounds for time
Run 400m
4 Cleans @ 205lbs
1 round of Mary (*did all HSPU as strict 2" deficit)
Time: 26:10
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