Julie Helm: November 2013

Wednesday, November 20, 2013

3RM OHS

Wod - 5rds for time: 10 SDHP 55#
40 Double Unders

3x10 Hip Ext

3x15 GHD situps

5x5 Power Cleans

Wod - 1K Run
50 Front Squats
25 Pullups

3x10 Good Mornings 45#

50 Abmat situps

Shoulder Press 1RM

Wod - 5rds for time: 10 Alt Box Step Ups 36# KB
2 Rope Climbs

3x10 Tricep Ext

50 Abmat situps

For Time: 500m Row 25 Thrusters 33#
400m Row 20 Thrusters
300 15
200 10
100 5

Tabata Ring Dips

3x10 each of Good Mornings 33# and Ghd situps

1RM Deadift

Wod - 18-12-6 rep rds for time: Push Press 65#
Burpees

3x10 Tricep Ext

30 REverse Hypers

10 rds for time: 10 pullups
10 push ups
10 situps
10 squats

20 MIN TIME LIMIT

Rest day

Rest day

10x100m rows every 60s

100 double unders for time
rest 5 min
100 double unders for time

50 abmat situps

20 min AMRAP: 10 Push Press 75#
10 KB swings 36#
10 Box Jumps

3rds for time: 500m row
10 Bench Press 65#

4x100' Prowler Push 110#

3x 15 GHD situps - 30s rest between

5rds for time: 25 Doouble Unders
20 Air Squats
15 Situps
10 Push Ups
1 Rope Climb

Set 1RM Squat Clean

Wod - 6rds for time: 200m Run
10 Alt DB Snatch 35#
8 KTE