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5 Rounds for Time

November 30th, 2011

Wendler. Press
Warm Up
5 Reps @ 40% of 1 RM
5 Reps @ 50% of 1 RM
3 Reps @ 60% of 1 RM
Work Set
5 Reps @ 60% of 1 RM
5 Reps @ 70% of 1 RM
5 Reps @ 80% of 1 RM

WOD.
RX
5 Rounds for Time of:
5 Power Snatch (95#M/65#W)
10 Push Ups
20 Overhead Walking Lunges (45#M/25#W)

RTG
5 Rounds for Time of:
5 Power Snatch (135#M/95#W)
10 Ring Dips
20 Overhead Walking Lunges (45#M/25#W)

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2 Rounds

November 29th, 2011

Strength/Skill:
On the minute for 10:00 perform:
1 Hang Power Snatch
1 Hang Squat Snatch
1 Power Snatch
1 Squat Snatch
Use 50-60% of 1RM

WOD:
2 Rounds of:
10 Handstand Pushups
20 Pullups
30 Air Squats
40 Kettlebell Swings (50#M/30#F)

For Time.

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For Time

November 28th, 2011

Wendler Deadlift:
Warm up Sets:
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
3 Reps at 60% of 1RM
Work Sets:
5 Reps at 60% of 1RM
5 Reps at 65% of 1RM
5 Reps at 70% of 1RM

WOD:
50 Double Unders, then
5 Rounds of:
5 Power Cleans (135#M/95#F)*
10 Burpees, then
50 Double Unders

For Time.

* RTG: 185#M/115#F

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Row, Run, Raid, Run, Row

November 26th, 2011

The Viking:*
4000m Row
1 Mile Run, with Sledgehammer
200 Sledgehammer Strikes
1 Mile Run, with Sledgehammer
4000m Row

For Time.
(Times posted in comments)

Simulates a Viking Raid in where the Vikings would row to shore, run to battle and complete their raid, run back to shore and row back to the ship.

*Workout created by Dodge. This one goes out to all of you still working in the primary.

or,

Filthy Fifty:
50 Box Jumps (24″M/20″F)
50 Jumping Pullups
50 Kettlebell Swings (50#M/35#F)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45#M/35#F)
50 Kettlebell Deadlift (50#M/35#F)
50 Wall Balls (20#M/15#F)
50 Burpees
50 Double Unders

For Time.