Thursday 11-18-10

Death by KNE
Knee to Elbow Ladder 1 KNE 1st Minute, 2 KNE 2nd minute.. Etc until unable to complete designated number

FOLLOWED BY...

Death by KB Swings-
Perform same workout using KB

Tuesday 11-16-10

3 x Max Strict Pull ups

WOD- 
As many rounds as possible in 12 minutes:
15 One Arm (right) DB Thrusters 50 lbs
15 One Arm (left) DB Thrusters 50 lbs
5 Burpees

Thursday 11-11-10

• Front squat -3x5 Add 5lbs from last week
• Clean pull - 100% (of clean) x 3 x 2
• Clean deadlift - 110% (of clean) x 3 

WOD-
On the Minute....
Perform 2 Squats and Max Rep Push Ups on the minute for 8 minutes.

*Perform Squats @ 65% of 1 RM
Post loads used and total push ups completed to comments.

Tuesday 11-9-10

Snatch - (70% x 1, 75% x 1, 80% x 1) x 3

WOD-
Complete 5 rounds for time:
3 Power Cleans 75% of body weight
5 Box Jumps 24"
10 Pushups

Monday 11-8-10

• Back squat - 3x5 (Add 5lbs from last week)
• Snatch pull - 100% (of snatch) x 3 x 2
• Snatch deadlift - 110% (of snatch) x 3

WOD-
As many rounds as possible in 15 minutes of:
1 round consists of:
1 Push Press @ 65% of body weight
1 Strict Pull Up
3 Push Presses @ 65% of body weight
3 Strict Pull Ups
5 Push Presses @ 65% of body weight
5 Strict Pull Ups

Friday 11-5-10

 3x Max Strict Pull Ups

WOD-
On the minute:

Perform 3 Power Cleans on the minute for 10 minutes.
Go as heavy as possible! Assess a 4 HSPU Penalty for rounds that the cleans are not finished.

Thursday 11-4-10

Front squat - 3x5
Clean pull - 98% x 3 x 2
Clean deadlift - 108% x 3

WOD-
Complete 4 rounds:
1 Minute of Calorie Row
1 Minute to perform 5 Plyo Push Ups & 5 burpees
*You have one minute to row for calories. You have the second minute to perform 5 Plyo Push Ups & 5 burpees.

Wednesday 11-3-10

REST DAY!!! YAYY

Tuesday 11-2-10

Gymnastics Skill Work 20 minutes

WOD-
Complete 3 rounds for time:
12 right arm KB/DB Power Clean 1.5 pood/55 lbs
12 left arm KB/DB Power Clean 1.5 pood/55 lbs
12 Push Ups
25 Double Unders