2 rounds
Run 200m
25 walking lunge steps (95/65)
Run 200m
25 sit-ups
Run 200m
25 front squats (95/65)
Run 200m
25 push press (95/65)
Block Friday
3 rounds
5 hspu
10 ring dips (advance muscle up height on rings)
15 k2e
20 air squats
25 sit-ups
200ft waiter carry (3 burpee penalty for braking)

Turkey Day
“Lumberjack 20”
For time: 20 Deadlifts (275 lbs)
Run 400m
20 Kettlebell swings (2 pood)
Run 400m
20 Overhead Squats (115 lbs)
Run 400m 20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m 2
0 Dumbbell Squat Cleans (45lbs each)
Run 400m
11/27/13
7 T2R
5 Power cleans 155/105
sled pull/run
*rounds tbd/odd rounds sled pull/ even rounds run*
Skill: front squat 3/3/3/3/3/3 (work up to heavy set of 3 first)
Block Strength
5×5 snatch balance
5×5 snatch grip push press
11/26/13
5 rounds
11 wall ball shots 20/14
8 kb press 35/26
5 kb walking lunge steps
11 kb deadlift 35/26
5 kb walking lunge steps
8 kb box step up (20in)
mini core wod: 3 rounds 10 wb sit-up/1min plank hold/20 r-twists
Block strength
3×3 deadlift
5×5 hanging leg raise
3×10 russian swings
Endurance: 5 rounds run 100m (rest time it takes to walk back)

11/22/13
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (135 lb)
6 Push-ups
9 Squats Rest
1 minute then repeat, for a total of 5 cycles.
*after each round start where you left off*
Block strength
5×5 back squat (find a heavy five first)
4×6 weighted pistols
3×3 squat clean (touch and go)
Endurance: row 200m rest 1min (5cycles)
11/21/13
50 double unders
25 ohs 115/75
15 hspu
25 lunges (w/dumbells in front rack 10/15)
15 split snatch (alternating legs) 115/75
25 burpees (w/dumbells)
15 ring dips
25 deadlifts 115/75
Skill: snatch/ohs complex
11/20/13
10/9/8/7/6/5/4/3/2/1
Wall ball shots 20/14
T2B
Kb swings 70/53
Tabata skill
russion twists
pinch plate hold
sit-ups
bar hang
Block Strength
2/2/2/2/2/2/2
Squat snatch (all reps must be touch and go)
Endurance: row 2k
11/19/13
18 pull-ups
2 clean and jerk
15 pull-ups
3 clean and jerk
12 pull-ups
4 clean and jerk
9 pull-ups
5 clean and jerk
6 pull-ups
6 clean and jerk
3 pull-ups
*rx weight will be based on max push press*
Skill: 2/2/2/2/2/2 push press
Block Strength
5×5 deadlift
5×5 ring lowers
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