12.04.16
Rest day.
12.03.16
CompTrain Team WOD Teams of 3: 100 burpees 75 calorie row 50 power snatches (95/65) 1 mile burden run (45/25) 75 calorie row 50 clean and jerks (95/65) 100 box jumps 75 calorie row 50 thrusters (95/65)
12.02.16
Back squat 5x3 Add 5lbs from Monday Push press 5x3 Increasing weight each set to find a heavy then, for time: 3 rounds of 25 calorie row or 800m run 25 wallballs (20/14#) 25 pull-ups Cash-out 400m farmers carry (53/35)
11.30.16
Unbroken: Cleans & Jerks 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans + Push Jerks* (115/75) RX+ = (135/95) *Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar - that is set one. Rest as little as needed to pick up the bar up again and complete 9 reps of each without [...]
11.29.16
"Freedom Sauce" 3 minute AMRAP 21 thrusters (95/65) 21 burpees over bar Max calorie row 3 minutes rest 3 minute AMRAP 18 overhead squats (115/80) 18 burpees over bar Max calorie row 3 minutes rest 3 minute AMRAP 15 front squats (135/95) 15 burpees over bar Max calorie row 3 minutes rest 3 minute AMRAP [...]
11.28.16
Back squat 3x5 Add 5lbs from last week If you fail, drop 20lbs and complete remaining sets/reps Front squat 5x5 All reps at 75% of 1RM then, 15 minute AMRAP 30 double unders 15 power cleans (135/95) 30 double unders 15 toes-to-bar
11.23.16
2 Cleans (squat or power) + 1 Jerk (push or split) - 5 attempts - Increasing weight each attempt - Record heaviest successful lift Then, for time: 30 C2B pull-ups 30 S2OH (95/65) 20 bar muscle-ups 20 (total) overhead lunges (115/75) 10 ring muscle-ups 10 S2OH (135/95)
11.22.16
Deadlift 1x5 15 minutes to establish a 5RM then "5-4-3-2-1 AMRAP" 5 minutes of ME burpee box jump overs (24/20″) 5 minutes rest 4 minutes of ME 50ft shuttle run (50 ft=1 rep) 4 minutes rest 3 minutes of ME power clean (155/105) 3 minutes rest 2 minutes of ME wall balls (20/14) 2 minutes [...]
11.21.16
Back Squat 3x5 Add 5lbs from Friday Front Squat 4x4 @ 75% of 1RM then 25 minute AMRAP 100 double unders 50 T2B 40 cleans (135/95) 30 pull-ups 20 S2OH 10 rope climbs
11.20.16
Rest day.