Monday, Nov. 18, 2013

Cal Strength weightlifter Nicole Lim sent us these pix of her rocking our CFUM tank during practice recently. Since wearing the tank, she says, her totals have skyrocketed! OK, maybe that’s stretching the truth a little. Joking aside, she makes our gear look great. Best of luck to Nicole and all of the American Open lifters!

111813 WOD

A. In 5:00 with teams of two:

Partner 1) run 100 meters + 10 air squats

Partner 2) ME hollow rocks

Switching; pick up where your partner leaves off; top score for the day wins water (one bottle per team. kidding. one bottle each.).

B. Back squat – Wendler week 3; month 2

75% x 5

85% x 3

95% x 1+

This is the heaviest week of lifts — make sure and grab experienced spotters when you go for your 95% max out (no spot on press and DL). Lift heavy and be safe!

C. AMRAP in 9:00

3 box jumps (24/20)

3 Russian kettlebell swings (70/53)

3 toes-to-bar

6 box jumps

6 Russian kettlebell swings

6 toes-to-bar

9 box jumps

9 Russian kettlebell swings

9 toes-to-bar

12 . . . 15 . . . 18 . . . 21

Add three reps with each round. Score is last completed round, plus additional reps, when time expires.

>> On-Ramp

AMRAP in 9:00

3 box step-ups

3 Russian KB swings AHAP

3 v-ups / bar tucks / sit-ups

6 . . . 9 . . . 12 . . . 15

Add three reps with each round. Score is last completed round, plus additional reps, when time expires.