WOD # 1 – Strength For max load: Back squat 1-1-1-1-1-1-1 WOD # 2 – Conditioning “Remembrance Day” 1 min silence then As many rounds as possible in 11 min: 11 Power snatch, 42.5/30 kg 11 Strict pull ups ________________________________________________ Competition Training WOD (Optional) 10 Rounds: 3 Back lever holds (3 sec each) 3 Front
WOD # 1 – Strength For Load: Press 5-5-5-5   WOD # 2 – Conditioning As many rounds as possible in 9 minutes: Toes to bar * Run 200m at the start and every 90 seconds before continuing.   ________________________________________________ Competition Training WOD (Optional) For time: 12-9-6-3 Front squat, 60/40 kg Kettlebell swings, 32/24 kg
“Hamilton” 3 Rounds for time: Row 1000m 50 Push-ups Run 1000m 50 Pull-ups   2014-11-08
WOD # 1 - Power For max height: Box jump 3-3-3-3   WOD # 2 - Strength For Load: Clean & Jerk 1-1-1-1-1-1-1 ________________________________________________ Competition Training WOD (Optional) For time: 60 Alternating pistols 2014-11-07
10 Rounds for Time: 35 Double unders 25 Squats 15 Sit-ups ________________________________________________ Competition Training WOD (Optional) EMOM x 10 min 3 strict Muscle-ups * Scale to practice muscle-up practice 2014-11-06
WOD # 1 – Strength For max load: Sumo deadlift 5-5-5-5-5 * Rest 2 min between rounds WOD # 2 – Conditioning As many rounds as possible, working 3 min on 1 min off for 4 cycles: 12 Hang power cleans, 42.5/30 kg 10 Alternating front rack lunges, 42.5/30 kg 8 Push press, 42.5/30 kg
WOD shankle complex  1-1-1-1-1 Snatch pulls 5-5-5-5   _______________________________________________________ The Olympic lifting class is free for all members and anyone from beginners to advanced lifters are welcome along to work on their skills. The class is Tuesday nights at 7:15pm at our Carina box
WOD # 1 – Strength For Load: Weighted pull-ups 5-5-5-5   WOD # 2 – Conditioning “The Race That Stops The Nation” Partner WOD 4 Rounds for time: 200m partner carry 30 Sumo deadlift high-pull, 35/25 kg 30 burpee over bar * One partner works at a time, split the work anyway you like. *
WOD # 1 – Strength For Load: Snatch 1-1-1-1-1-1-1   WOD # 2 – Conditioning For max total reps: Tabata DB thrusters, 10/8 kg Tabata sit-ups * Alternate between the two movements working for 20 sec and resting for 10 sec for 8 rounds   ________________________________________________ Competition Training WOD (Optional) 5 Rounds for time: 5
“Nate” As many rounds as possible in 20 minutes: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell swings, 32/24 kg 2014-11-01
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