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Forging Elite Fitness | November 23, 2014

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Posted: 11/21/2014 12:20:17 PM

SATURDAY Teams of two complete in the following 3 fun event WODs

WOD # 1 - run 1200m in 200m intervals (you go I go format)

rest then

WOD # 2 - 10 min to establish a combined max overhead squat weight

rest then

WOD # 3 - amrap in 10 min

100 pull ups

100 kettle swings

(only one person can work at a time break up reps as you see fit and have fun!)

 

 

 

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Posted: 11/19/2014 8:08:00 AM

Friday WOD

complete for time:

accumulate 1 min of the parallette L-sit

800m run

1 L-sit rope climb from floor

30 deficit HSPU (ears below hands)

2 legless rope climbs

40m handstand walk

3 rope climbs

accumulate :30 sec in a handstand hold

rest then

attempt 20 rep back squat add 5lbs from last

 

 

 

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Posted: 11/19/2014 7:40:08 AM

Thursday WOD

5-4-3-2-1-1-1 Back squat

rest then

complete for time

1000m row

150m overhead walk with bar 95/65

20 back rack lunges

20 HR push ups

15 back rack lunges

15 HR push ups

10 back rack lunges

10 HR push ups

 

 

 

 

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Posted: 11/18/2014 4:26:53 PM

 Wednesday WOD

with a running clock complete each WOD event for a score

WOD #1 from 0:00-5:00

amrap of:

10 toes to bar

5 shoulder to overhead 135/95

10 bar over burpees

WOD # 2 from 5:00-13:00

400m run and then find a max for the following complex

1 clean (any style) + 1 hang squat clean +1 front squat + 1 jerk

WOD # 3 from 13:00-17:00

amrap of:

20 sit ups

15 deadlifts 225/145

10 strict handstand push ups

 

 

 

 

 

 

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Posted: 11/18/2014 9:24:43 AM

Tuesday WOD

emom for 10 min

2 snatches

rest then

4-3-2-1-1-1 press

rest then

amrap in 10 min of:

100 squats

100 double unders

 

 

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