November 14, 2013 WOD: (2 of 17 week strength cycle)

Running WOD: 8rds, 200m run, 15-air squats, 10-jump lunges (1R+1L=1rep)

 

Strength: Off day

 

Chipper: The 25's, 

.25 run
25 good mornings, 45# bar
25 squats
25 push presses, 45# bar
25 Kettle Bell swings, 35# KB or dumbbell
25 cleans, 45# bar
25 wall balls, 20# med ball
25 squat rows or jump squats
25 sit ups
25 barbell rows, 45# bar
25 Kettle Bell snatch, 18# KB
25 med ball slams, 20# med ball
25 back extensions, on ext. rack or stability ball or superman's
25 Battle rope slams
25 dips
25 pull ups
.25 run

**adjust weight according to ability/level of comfort. Make it tough for 25 reps**

Honor WOD: "Michael Roberts, Engine 214", 100-75# squat cleans. After the first minute, 4-burpees EMOM until 100 squat cleans are completed.