November 25, 2014

11/26/14

WOD
-Teams of 2:
Run 2400m  *switch every 400m and 15 Burpees before switch*

300 DUBS(3:1) *switch every 50 and 10 burpees before every switch*

 Row 150 Cals *switch every 15 Cals and wall sit until partner finishes*


Class Times for tomorrow-Noon,4:30 and 5:30

November 24, 2014

November 23, 2014

11/24/14

Strength: 6x3 Snatch Complex
Snatch deadlift( pause at knee and hip) + snatch pull+ squat snatch 60-75%

WOD:5 Rounds
15 box jumps
12 hang cleans 135/95
9 T2b

November 20, 2014

11/21/14

Skill Work: 10-15 min to go over Kipping pull ups

WOD:DEATH BY:
 RUSSIAN KBS 70/55
*increase by 2 each min *

November 19, 2014

11/20/14

Strength: 6x3 Back Squat @82.5%

WOD: For Time
1-2-3-4-5-4-3-2-1
Wall Walks
*4 OHS (115/85) before each set of wall walks*

November 18, 2014

11/19/14

For Fun: For time:
Run 2 miles

WOD:3rounds
20 H.R Push ups
15 Deadlifts 185/135
20 sit ups (Rx+ GHDS )

November 17, 2014

11/18/14

Skill: Max set of kipping Pull ups

Strength: 1rm OverheadSquat(from rack)

WOD: 15- min Emom
1st- 13 Cal Row
2nd- 35 Double Unders
3rd- 30 sec  Max Thrusters (65/45)
Score with be total number of thrusters