Teamwork Tuesday 11-1-16
Tabata Warm-up
SKill
False grip ring rows +
Ring Muscle ups progressions
WOD
10-9-8-7-6-5-4-3-2-1
Deadlifts (225/135)
Pull-ups
Partner Cashout– 30 burpees box jumps for Time (alternating)
Archive for month: October, 2016
Happy Halloween 10-31-16
We are finishing up the month with FS for 1’s. For November the 4 main lifts will be DL, Snatch, Push Jerks and Back Squats.
Strength
Front Squats
5-3-1-1-1…
WOD
Chipper
For Time
Run 200m
10 Wall Climbs
20 Toes To Bar
30 Thrusters (95/65)
40 Strict Push-ups
50 KBS (62/35)
Cashout– 5 Bar Muscle ups (use bands if needed/ or jumping)
Fist pump Friday 10-28-16
Strength
Bench Press
10-8-6-4-2
WOD
8:00min AMRAP
5 Hang Power Cleans (135/95)
7 Push jerks (135/95)
9 WB (20/14)
Cashout– 30 OHS unbroken (45/35)
Thirsty Thursday 10-27-16
Skill
Half of “Flight Simulator”
5-10-15-20-25-20-15-10-5
DU’s must be unbroken in order to advance to next set.
7min to complete or attempt to complete
WOD
25 min AMRAP
Run 400m
10 Front rack complex (R reverse lunge + L reverse lunge + front squat = 1 rep) (95/65)
20 T2B
20 slam balls (20/10)
Wednesday Weightlifting 10-26-16
Strength
Push Press
5-3-1-1-1….
WOD
“Grace”
30 Clean and Jerks (135/95)
Then,
1000m row for time
WL
Clean Complex
Snatch pulls
2-2-2-2
Terrific Tuesday 10-25-16
SKill
Pull-ups
7min EMOM
20 sec. work / 40 sec. rest
WOD
6:00min AMRAP
15 Box Jumps (24/20)
10 Ring Push-ups
Rest 1 min
6:00min
15 sit-ups
10 burpees
Cashout– Run 400m
Mighty Monday 10-24-16
Strength
OHS
5-3-1-1-1…
20min to establish heavy 1
WOD
4RFT
8 Power Snathes (95/65)
10 OHS (95/65)
12 DL (95/65)
100m plate run (45/25)
Cashout– ME T2B
Fantastic Friday 10-21-16
Strength
Clean + Jerk
6 (1+1)
Find 1RM
WOD
“Karen”
150 WB for Time
Or
5K row for time
Twisted Thursday 10-20-16
Warm-up
Gymnastic Move= T2B
SKill
10:00min EMOM
Odd- 1 Rope Climb /
Even- 15 V-ups + 15 Back Ext.
WOD
3 wonderful rounds of…
1 min of Cal Row
1 min of T2B
1 min of Hang Power Snatches (95/65)
1 min of Air Squats
1 min of Tire Flips
1 min of rest
Measure= total reps
WeightLifting Wednesday 10-18-16
Group Barbell Warm-up
Strength
Front Squats
3-3-3-3-3…
WOD
15:00min AMRAP
40 DU’s
3 OHS (135/95)
10 Burpees
6 Hang Power Cleans (135/95)
40 DU’s
9 S2OH (135/95)
Must complete 2 rounds…
