WED, 19 NOV 2014

V:
Behind the Neck Press
10, 8, 2x6,4

*THEN*
12 min EMOM
5 Power Snatch (135/95)

*THEN*
5 min (Cumulative) Parallel Hold
*BRING A WATCH*

N:
KB Press
10,8,2x6,4

*THEN*
12 min EMOM
5 Push Up
10 KB Swing

*THEN*

5 min (Cumulative) Plank Hold
*BRING A WATCH*

TUE, 18 NOV 2014

V : *Everyday Warrior WOD*(VETERAN ONLY SCALED or RX)
1RM OHS(RX)
1RM B SQT(Scaled)

N: Pull Up
ME-ME-ME-ME-ME (Strict)

V: 4RFT
20 KB Swing
20 OH Reverse Lundges (Use plate)

N: 9-7-5-3-1
Ring Dip
DeadLift
Burpee

MON, 17 NOV 2014

Warm-Up
4 RDS
100 Jump Rope Singles
10 Dive Bomber Push Up
15 Jump Squats
10 Sit ups (25# or less in hand)

Strength
V/N
Front SQT (5-3-1 tempo)
3-3-3-1-1-1

V:
20min AMRAP
5 Burpee
5 Box Jump
5 Pullup

N: "Grace (Light)"
1RFT
30 C&J

THU-FRI, 13-14 NOV, 2014

V:
50 DU(buy in)
15 Deadlift (155/115)
10 HSPU
15 Deadlift
8 HSPU
15 Deadlift
6 HSPU
15 Deadlift
4 HSPU
15 Deadlift
2 HSPU

N:
Rower Sprint
1 min Sprint, 1 min Rest
x6
*THEN*
2k for time

13NOV2014
Family Time!
Hint:
EMOM and Complex

WED, 12 NOV 2014

Everyday Warrior Battle Series WOD #2

12 Minute AMRAP
30 Double Unders (90 singles)
15 Wall Balls 20/14 lbs 10/9 foot targets
10 Deadlifts 185/135 or 135/95

TUE, 4 NOV 2014

V:
7 Minute AMRAP
2/2-4/4-8/8-16/16-32/32-64/64
Clean (135/95) (95/65)
Box Jump Over 24/20

N:
21-15-9
KB Swing
K2E
Then...
5xME Plank

MON, 3 NOV 2014

V:
9-7-5-3
DL (275/225)
Front squat (185/135)

N:
1 RFT
100 Air Squats
Then...
21-15-9
Pull-ups
Burpees