WOD

Mon. 12/8/14

Handstand Holds
4x30sec
1min rest between sets

15 Power Clean & PP/PJ
RX = T&G unbroken @ 115/88

10min. AMRAP
15 C&J (135/103)
10 Burpee over Bar
5 C2B Pull Up

For Time
Patriot Run
300m Row
Perimeter Run
300m Row
Patriot Run
No row sub for the run. If you can’t run do a farmers carry

Fri. 12/5/14 Schedule Change

there will not be a 5 or 6pm training session today.
Party Starts at 6
See Ya’ll At The Show

Fri. 12/5/14

For Load (Let The Main Focus Be Mechanics)
BB Complex:
1 Hang “Squat” Clean
1 “Squat” Clean
1 Split Jerk
Every :90sec for 15min
10 Sets Total

Perimeter Run x 2 + Patriot Bldg. Run = Country mile

1000m Row

Th. 12/4/14

strict push ups 4×15

Hand Stand Holds 4X:30sec-45sec

Exactly 1min rest in between each set

30-25-20-15-10
WBS (20/14)
KB GTO (24/20)
Sand Bag Tri. Turnaround (36/24)

Wed. 12/3/14

bb complex: 3-5 sets
1 Snatch High Pull
1 hang power snatch
2 OHS

10! Power Snatch r1(135/103)-r2(115/88)-r3(100/73)
1! Burpee Box Jumps – 20″

1500m Row

Tues. 5/2/14

Hang snatch high pull 4×5

21-15-9
T2B
WBS (20/14)
PP (115/88)
DU
Singles
300m Row
400m Run

Mon. 12/1/14

15 power clean and push jerk – T&G
Rx (100/73)
– must be an unbroken set-

Buy In – perimeter run
5 Rounds
15 Cleans – any way – (100/73)
15 KBS (24/20)
15 Butterfly Sit Ups

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