Archives

Monthly Archive for: ‘November, 2014’

Fri. 11/28/14

Teams of 2
Buy In – 2k Row
150 WBS (20/14)
140 KB SDHP (32/24)
130 Slam Ball (25/15)
120 Burpees onto 45#
Triangle Turnaround – a constant run

Wed. 11/26/14

7 Rounds
7 wall ball shots (20/14)
7 KBS (32/24)
7 sumo DL (165/123)
7 Burpee
7 HR Push Up
7 air squat
After Odd # Rounds Row 7Cal. 1-3-5-7
After Even # Rounds 7per side lat. jump over bar 2-4-6

Tues. 11/25/14

SP 4×5

FSquat 4×5

Death by Bear (135/103)

Thanksgiving Schedule

Thursday: Closed – Happy Turduckin’ Day
Friday: 10am session Only
Saturday & Sunday regular schedule.

Mon. 11/24/14

Thrusters 30-20-10-5
Rx (1st set empty bar 45/33 – add 20# per set – 1min rest between sets)

3-5 sets
2 Sn. Hi Pull
1 HPS 2″-4″
1 HPS 4″-6″
1 Snatch (Squat)
(Increase Wt. Based on strength of movements)
(Hold for a 2 count in the recv. positions)

Three – 3min. AMRAP’s :

3min AMRAP #1
30 DU – (sub: 90 Singles)
10 Power Snatch (75/58)

3min rest and wt. change

3min AMRAP #2
30 DU
10 PS (95/73)

3min. rest and wt. change

3min AMRAP #3
30 DU
10 PS (115/88)

Take 3-5min Clear wt. From floor
For Time
Perimeter Run + Patriot Bldg. Run ~ 1000m

Fri. 11/21/14

Bulgarian Squats 4×6

5-10min. Upside down practice

4 rounds
3 C2B (20#chain/BW)
2 HSPU
6 Box Jumps (24/20)
2 HSPU
9 KBS (32/24)
2 HSPU
6per Pistols (Alt.)
2 HSPU
3 C2B
10 DU
20 Singles
10 Du

Th. 11/20/14

Power Clean 5×5

5 Rounds
15 WBS (20/14)
15 STO (85/63)
15 SDHP “……”
400m Run

Wed. 11/19/14

BB Bench Press 4×10

Rev. Grip BB Row 4×10

DB Shoulder Pesss 4×10

1mi. Run – 2 x Perimeter Run + Small Bldg. Run

Tues. 11/18/14

Front Squats 4×5 – 3sec. Pause in the bottom

10!
Power Snatch (115/83)
Burpees over Bar

Mon. 11/17/14

squat clean & split jerk 5×2

2-4-6-8-10-8-6-4-2
WBS (20/14)
Pull Ups
Clean & Jerk (155/123)

Fri. 11/14/14

PP 5×5

3-6-9-12-9-6-3
HPC
Thruster
T2B

Rx (135/103)

Th. 11/13/14

OHS 4×5

Buy In: 30 Burpees
3 Rounds
10 HSPU
10 DL (245/173)
10 Dips (20#/BW)
10 Box Jumps (24/20)

Optional Run
Effort of choice
Little Bldg.
Big Bldg.
Perimeter
Perimeter x 2

Wed. 11/12/14

BB Bench 10×2

Sumo Dead Lift 5×5

Dead Hang Pull Up 3×10

Row 1500m

Record Bench & Sumo

Tues. 11/11/14

Veterans Day Wod
Three Wise Men
“Jeremy”
“Ben”
“Beau”

Mon. 11/10/14

1000m Row
100 DU
600m Run

750m Row
75 DU
500m Run

500m Row
50 DU
400m Run

Buy Out
10 KB Snatch (20/16) – any way
10 Goblet Squats
10 Ring Rows
10 Goblet Squats
10 KB Sn.

Do not run on side walks
DU Sub – 100 Singles Buy In, and 100 singles per round. 400 total singles for the wod.
Snatch is not per side. Do 10 total.

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