Archive for November 2016 | Monthly archive page

11.30.16

Warm Up:  3 rounds Row 10/12 cal  10 Burpee WOD:   Three Rounds For Time Run 200m 50 Speed Skaters 15 Push Press 95/65 Run 200m 50 Double Unders  15 Ring Dips  

11.29.16

Warm up: Run 800m, C2B Practice, Squat Cleans 12 min Amrap 15 Squat Cleans (increase weight every round) 20 C2B Pull ups RXD Mens weight: 135/185/225/275/315 RXD Womens weight: 85/115/145/175/205 Cool Down: Accumulate 30 sec – 1 min L-hang or L-sit

11.28.16

Warm Up:  Practice Movements WOD:  24 Min EMOM: 1.  16 Reverse Lunge Steps 2.  Max Weighted Sit Ups 14/10 3.  16 Russian KB Swing 32/20 kg 4.  Max Burpee Box Jumps 24/20"    

11.28.16

Warm Up:  Practice Movements WOD:  24 Min EMOM: 1.  16 Reverse Lunge Steps 2.  Max Weighted Sit Ups 14/10 3.  16 Russian KB Swing 32/20 kg 4.  Max Burpee Box Jumps 24/20"    

11.23.16

Wod:  12 Days of Thanksgiving 1 Row 250/200 2 Muscle Ups 3 Thrusters 4 Burpee Box Jumps 5 HSPU 6 C2B Pull Up 7 KB Swing 8 KB Snatch 4/4 9 Toe to Bar 10 Lunge Step 11 Ring Dip 12 Man Makers

11.22.16

SWOD: 10 Min EMOM Odd: 10 Deadlifts unbroken Even: 5x 3sec HS decents   Wod: 3x for time: 25 Push Ups 50 Doubles 25 SDLHP 95/65 50 Doubles Cool Down: 3x 30 Sec Egg Hold

11.21.16

Warm Up: 3 x 10 Scap Push Ups, 10 PVC P Snatch, 10 PVC Thruster, 10 Sit Ups WOD: Every 4 min for 6 Rounds: Run 400 m Rd. 1, 4  Max Power Snatch 75/55 Rd. 2, 5  Max Wall Ball 20/14 Rd. 3, 6 Max Burpee 6"  

11.21.16

Warm Up: 3 x 10 Scap Push Ups, 10 PVC P Snatch, 10 PVC Thruster, 10 Sit Ups WOD: Every 4 min for 6 Rounds: Run 400 m Rd. 1, 4  Max Power Snatch 75/55 Rd. 2, 5  Max Wall Ball 20/14 Rd. 3, 6 Max Burpee 6"  

11.18.16

Warm Up:  Shoulder Stretch and Prep WOD1:  "Amanda"  9-7-5 Muscle Up Squat Snatch 135/95 WOD2:  Death by Row Row 250/200m 1500m max + max effort

11.17.16

Swod: 3 Push Press + 1 Split Jerk WOD: For Time: 51 Wall Balls 30/20 51 Double Unders 51 Double KB Swing 20/12 51 Burpees 51 S2OH 95/65 51 Pistols Scale as needed