WOD 11/30

Fight Gone Bad

3 rounds, 1 min per station, of:
Wall Ball 20/14 lbs
Sumo Deadlift High Pull 75/55 lbs
Box Jump 20 in
Push Press
75/55 lbs
Row (calories)
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations

WOD 11/29

Max Effort Upper Body

Seated Shoulder Press : 1 Rep Max

Seated Db Shoulder Press 8-8-8-8

Dumbbell Tricep Roll Back 10-10-10


For time:
50 Push-ups
40 AbMat Sit-ups
30 Box Jumps, 24 in
20 Push-ups
10 Strict Pull-ups
100 Double Unders


3×20 Dumbbell Flies
100 Banded Triceps Presses

Big Box Squats NOW

This is an awesome article by powerlifting great Dave Tate. It’s full of great ideas and cues for getting a big box squat. Source: T-nation Sure, you squat, but do you squat BIG? I watched the guys squatting over in the corner of the gym and knew immediately the subject of my next article for…


WOD 11/27

Box Squat : 1 Rep Max


Power Cleans (185/135)
9 Wall Balls (14/20)
21 Burpees
Power Cleans (185/135)
9 Wall Balls (14/20)
15  Burpees
Power Cleans (185/135)
9 Wall Balls (14/20)
9 Burpees


Dimmel Deadlifts 3×20 @ 30%

WOD 11/25

Dynamic Effort Upper Body

Bench Press With Band 6×3 at 60% 1RM
After warm up perform two sets with regular, close and wide grip.

Bent Over Barbell Row 10-10-10-10


21-15-9 reps, for time of:
Shoulder-to-Overhead, 115/75 lbs
Perform one gasser or rope climb after each set.


Inverted Barbell Rows – 3×10