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2014-11-25

2014-11-25 Wod

Strength:
Athletes Choice

Wod:
4 Rounds
8 DL @ 65%
24 Double Unders
12 Ball Slams, 50/35#
24 Double Unders
2014-11-25

2014-11-24

2014-11-24 Wod

Strength:
Athletes Choice

Wod:
12min AMRAP
5 Hang Power Snatch, 135/95#
10 Box Jump on and Over, 24/20”
30sec Forearm Plank


2014-11-24

2014-11-23

Sunday Outline: 11/24-11/30

Mon: Strength (see below) + Power Snatch, Box Jump on and over
Tues: Strength + DL, DU, Ball Slam + GHD finisher
Wed: Strength + Clean, AMSU
Thurs: 745a and 945a only for the Turkey Hunt EMOM of row, KTE, Pullups
Fri: 745a and 945a only for the Turkey Trot (partner chipper including running, wb, burpees)
Sat: Rope Climbs, Ring Pushups, OHL
Sun: 530p Open Gym w/ Arianna Hoffman, USAW Certified Coach

*Strength: We will be basing the next 4 weeks on 90% of your 1RM plus either 5# or 10#. Think about about how you felt this past month during your max effort sets and that you will still need to increase weight again next month. Talk to the coach for direction.

There will be an opportunity to do strength on Mon, Tues, Wed, and Sun at Open Gym.


2014-11-23

2014-11-22

2014-11-22 Wod

3 Rounds in Teams of 3
A- 30 KB Swings (Hybrid), 28/20  (Time Keeper)
B-  Max Zercher Squats, 155/105#
C- 10 Pullups then RRT

Burpee buy out = 200-Max Squats
2014-11-22

2014-11-21

2014-11-21 Wod

5 Rounds
7 Ring Dips (Rx+: Russian Dips)
12 SDL @ 50% 1RM
Buy Out: 60 BBRO
2014-11-21

2014-11-20

2014-11-20 Wod

Strength:
Athletes Choice

Wod:
12min AMRAP
10 Alt DB Snatch, 55/35#
200m Run

Finisher:
Rest 1min after AMRAP
1mix Max Strict Pullups (Repeat)
2014-11-20

2014-11-19

2014-11-19 Wod

32min AMRAP
Buy-in: 32 Burpees then AMRAP of
10 Tire Flips
18 Wallballs, 20/14#
320m Row
18 Box Jumps, 24/20”


2014-11-19