Box Programming for Nov. 2-7, 2015
FELICES FIESTAS PATRIAS!! Celebren en salud!!
Vengan a wodsear! Horario especial de esta semana en News&Events
Monday, Nov. 2
A. Power Clean
5 sets x 1.1.1
(rest 10 seconds between singles)
B. Three sets for times of:
30 Kettlebell Swings (53/35)
20 Box Jumps
Rest 3 minutes
Scale accordingly – you should not take more than 5 min. per set.
Tues. 3 to Sat. 7 – OPEN BOX
*Mix and/or match according to days you will be coming in & consult with Coach on duty.
1. Back Squat
Take 10-15 minutes to built to 85% or more of your 1RM Back Squat, and then…
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2-3 reps
2. Bench Press
a. Heavy Singles: 5 sets x 1 rep, between 85%-105%, depending on feel.
b. Drop Set: MAX REPS at 75% based off today’s heaviest single.
3. Shoulder Press x 3-5 reps
Every 3 minutes, for 15 minutes (5 sets)
Rest 2-3 minutes
If you achieve 5 successful reps, increase the load in the next set.
1. Against a 2-minute running clock, perform the following:
Max Reps of Squat Cleans (135/95 lbs)
Rest 2 minutes between sets, and complete a total of four sets.
2. For Time 15-12-9 of:
Burpees Over The Barbell
3. Against a 4-minute running clock, perform the following:
20 Wall Ball Shots
Pull-Ups x Max Reps
Rest 4 minutes between sets, and complete a total of four sets (32 minutes total).
4. AMRAP in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar
5. PARTNER WOD: in teams of two complete as many rounds and reps as possible in 25 minutes of:
50 Wall Ball Shots
40 Kettlebell Swings
100 Meter Run with Partner
6. AMRAP in 10 minutes of:
1 Hang Power Clean
1 Front Squat
1 Push Press
(You must perform 5 burpees any time the weight stops on the ground. Loading: Men=115 lbs, Women=75 lbs)
“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi