SWOD
Squat 5×5 (set new PR)
Bench Press 5×2 (90-95% of 1 RM)
MWOD
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds.
11/24/09
11/23/09
“Cindy”
5 Pullups
10-Pushups
15-Squats
11/20/09
“Fran”
Thrusters (#95M/#65W)
Pullups
21-15-9
11/19/09
“Hot Mess”
30-Ball Slams (#18M/#14W)
400M Run
150-Wreckin’ Rope
500M Row
20-Ball “V” ups
500ft Versa
30 KB Swings (#50M/#30W)
2 Rounds for Time.
11/18/09
DB Hang Cleans #45M/#25W
Burpees
21-15-9
For Time.
11/17/09
Strength
Power Clean 3, 3, 3, 3, 3
MetCon
On the minute:
Sprint 110 yards on the minute for 12 minutes.
11/16/09
Ring Pushups (Max Reps)
15-Knees to Elbows
400M Run
5 Rounds for time.
11/13/09
10-Body Rows
10-Pushups
15-Squats
AMRAP 20minutes
11/12/09
Strength
DL 5RM
MetCon
Complete 10 rounds for time:
5 Power Cleans 75% of body weight
5 Handstand Push Ups
Sprint 50 meters
11/11/09
Strength
Squat 5×5 (set new PR)
Bench 5×2 @ 90% of 1RM
MeteCon
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
