squat

14.12.03 Wednesday

December 2, 2014
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in WOD
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A. Front Squat 20 min
Beginner: work up to a heavy triple
Advanced: 5, 3, 1, 1, 1, 1, 1

B. EMOM 10 min
Odd Minute: 10 shoulder to overhead 115/75
Even Minute: 20 double unders

C. 3 rounds not for time
0:10 L-hang lowers
0:30 bent arm hang

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14.12.01 Monday

November 30, 2014
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in WOD
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Back Squat
Beginner: 5×5 AHAP
Advanced: 85% x 4 x 5

B. AMRAP 6:00
5 squat clean thrusters
5 bar facing burpees

Rest 2:00

3:00 max rep double unders

C. 3 rounds not for time
25 UNBROKEN seated pike raises
rest as needed

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14.11.28 Friday

November 27, 2014
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in WOD
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A. 3 rounds not for time
60 unbroken double unders
15 unbroken strict handstand push ups

B. Team “Angie” + “Diane” + “Karen”
100 pull ups
100 push ups
100 sit ups
100 air squats
21 deadlift
21 HSPU
15 deadlift
15 HSPU
9 deadlift
9 HSPU
150 wall ball


C. 3 x 30 second weighted plank

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14.11.24 Monday

November 23, 2014
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in WOD
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Back Squat
Beginner: 5×5 AHAP
Advanced: 80% x 5 x 5

B. AMRAP 6:00
5 thrusters
5 bar facing burpees

C. 3 rounds not for time
25 UNBROKEN seated pike raises
rest as needed”

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14.09.06 Saturday

September 5, 2014
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in WOD
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Team Murph

1 mile run (together)
100 pull ups
200 push ups
300 air squats
1 mile run (together)

Teams must start and finish the run together
Only one team member can be working at a time during the pull ups, push ups, squats

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