12.5.16

December 4, 2016

Warm Up:

Strength: FS/BS, Push Up

WOD: Optional
5 min CAP
Row x 1000m/900m
Max effort Burpees with balance of time.
Score is # of burpees

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12.1.16

November 30, 2016

Warm Up:
Coaches Choice/Dynamic

WOD:
AMRAP - 35min
Run x 1600m (160 pts)
then, 4 Rounds of:
Hang Power Snatch x 8(95/65)
T2B x 8
Then: Run x 1200m
3 Rounds of:
HPS x 6 (115/75)
C2B Pullup x 6
Run x 800
then: 2 Rds
HPS x 4 (135/95)
Muscle

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11.30.16

November 29, 2016

Warm Up

Strength: FS/BS, Core

WOD:
AMRAP - 12
Burpee Box Jump x 5 (20")
KB Swing x 10 (55/35)
Dubs x 20

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11.29.16

November 28, 2016

Warm Up:

Strength: Clean/ HSPU

WOD:
Bar Muscle Up x 6
then:
5-4-3-2-1
Power Clean (225/155) -Scaled: ~80-85% of 1RM
T2B
then:
Bar Muscle Up x 6

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11.28.16

November 28, 2016

Warm Up:
Squat Prep

Strength:
FS/BS 6 x 3/6 @ 90%
Strict pull up 6 x 8

WOD:
21-15-9
SDHP (75/55)
Thruster

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11.23.16

November 22, 2016

Warm Up

Strength: FS/BS, Core

WOD:
3 - 3 min AMRAP's, Rest 1 min b/w
Start over each set for max reps
Hang Power Snatch x 11 (95/65)
Sit-ups x 23
OH Lunge x 16
Total reps/rd = 50

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11.22.16

November 21, 2016

Warm Up

Strength: Jerk, PC&J

WOD:
EMOM till failure
Dubs x 25
Power Clean x 1,3,5,7...(135/95)
Pull Ups x 2,4,6,8
Alternate PC & Pullups until you fail. Begin with 25 dubs each set

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11.21.16

November 20, 2016

Warm Up

Strength: FS/BS, TGU

WOD:
Run x 300m
Thruster x 21 (95/65)
Barbell Burpee x 12
Run x 300m
Barbell Burpee x 12
Thruster x 21
Run x 300m

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11.18.16

November 17, 2016

Open Gym
-or-
Strength: FS, BJ, Glute Bridge

WOD:
2 Round for time!
Wall Ball x 25 (20/14)
Slam ball x 25 (50/20)

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11.17.16

November 17, 2016

Warm up:
Coaches Choice

WOD:
21-15-9
Row x Cal
HSPU
Run x 600m
15-12-9
Power Clean (185/135)
Ring Dip
Run x 600m
9-6-3
Deadlift (275/195)
Muscle Up

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