Nov 30, 2016

12-1-16 WOD

10-9-8-7-6-5-4-3-2-1
Front squat
200m run between -(L1- row 200m)


Challenge: Build to a feel good heavy 3 set thruster

Nov 29, 2016

11-30-16 WOD

L2/L1
7 min amrap
1 hspu - l1 strict seated on a box press or stink bugs okay
1 burpee
2 hspu
2 burpee
Keep adding 1 rep each round


Challenge: 2 Min Seated KB shoulder press

Nov 28, 2016

11-29-16 WOD

L2/L1
20 cal row
30 box jumps/ L1- step ups
20 hang cleans
10 thrusters/ L1- Goblet squats
20 hang cleans
30 box jumps
20 cal row


Challenge: 10min EMOM Hang power Clean X3 - same load

Nov 27, 2016

11-28-16 WOD

L2
4 RFT
400m Run
50 DU
25 KBS
Rest 2 min between each set

L1
5 Rounds
200m row
10 KBS
20 singles

Challenge: Turkish Get UP, work to find a set. Set meaning 1 rep on both, right and left arm!

Nov 24, 2016

11-25-16 WOD

Skill
Deadlift

Work Up to days feel good Heavy rep. Stop before any loss of technique.

L2
400m run
15 Deadlift  (goal is 70-75%) of 1 rep. It’s okay to split these up here. Go for Q. (-:
20 HSPU
30 TTB
400m Run

L1
500m Row
4 Rounds
10 deadlift
20 Leg Raises - try to get legs straigh and heels above hips!
500m row

Nov 23, 2016

11-24-16 WOD

HAPPY Turkey DAY GOBBLE GOBBLE!!

Travel WOD:
5 Rounds
1min Plank
20 Burpees

Rest 2min after each set

Nov 22, 2016

11-23-16 WOD

Skill: Set up for Barbara
“Barbara”
5 Rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

*CAP 40 min - Sub ring row pull ups if you think you will tear! No blood on ring plz!!!:)

L1- 20 min amrap
10 pull ups
10 push ups
15 sit ups
15 air squats

Nov 21, 2016

11-22-16 WOD

3 X
Max Lsit/Leg Raise
Max DU
Bent Over Row X 10 (use KB or DB- barbell is those don’t work)

L2
800m Run
30 Burpee Box Jump Overs
1000m Row

Nov 20, 2016

11-21-16 WOD

Skill
Snatch Deadlift 5X5  Goal is 80-100% of 1 rep of last week. Do not control bar down. Reset each lift, maintaining hands on bar for set set of 5. https://www.youtube.com/watch?v=5XTD4PPV3_8

L2
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95#)

L1
13min Amrap
20 A.Squats
7 HPCleans
7 Jumping Pull Ups

11-21-16 WOD

Skill
Snatch Deadlift 5X5  Goal is 80-100% of 1 rep of last week. Do not control bar down. Reset each lift, maintaining hands on bar for set set of 5. https://www.youtube.com/watch?v=5XTD4PPV3_8

L2
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95#)

L1
13min Amrap
20 A.Squats
7 HPCleans
7 Jumping Pull Ups

Nov 17, 2016

11-18-16 WOD

Challenge:
Warm Up Squat Clean and MU Scalings

L2
WOD:
6-5-4-3-2-1
MU
Squat Clean 245-155

L1
10-9-8-7-6-5-4-3-2-1
Jumping Chest 2 Bar or Regular jumping pull up, AS HIGH AS POSSIBLE!!)
Front Squat

Nov 16, 2016

11-17-16 WOD

Challenge: Build to a feel good move good heavy Power Jerk from the rack. Goal is to use 60% of this number for the WOD!

L2
2 Rounds:
10 Pwr Cleans
12 Burpee Over Bar
Then:
2 Rounds
10 S2O
15 Burpee Over Bar

L1- 13min Amrap
5 Hang P.Cleans
5 Push Press

10 Burpees

Nov 15, 2016

11-16-16 WOD

Challenge:
Sumo Deadlift
14min E2MOM (Every 2 min on the min) - 3 Reps
Start light and work up in load.

WOD:
“JERRY”
1mile run
2krow
1mile run


L1- 20min AMRAP Bike 1 mile, Row 800m

Nov 14, 2016

11-15-16 WOD

Challenge:
Seated Press w/ KB 5X5

L2
WOD: “BEEP” test
EMOM Until Fail
7 Thrusters 75/55
7 Pull Ups

If you do not believe you will complete all reps in time frame or will not make a minimum 5 minutes into the EMOM, complete the Following Instead

10 Min AMRAP
7 Thrusters
7 PUll Ups *

L1
10 min AMRAP
7 Goblet squats
7 ring rows

Nov 13, 2016

11-14-16 WOD

WARM UP- JUNKYARD DOG +BURGENER ONLY
Take 20 Minutes to build to todays feel good heavy Snatch L1* Work PWR Snatch or OHS

WOD: For Time 800m Run 100 DU 800m Run
Cap: 15min


L1: 15min AMRAP: Run 200, 40 DU or Singles

Nov 7, 2016

11-8-16 WOD

L2/L1
5min Amrap
2 SDHP (95/65 recommended)
2 Box Jump (L1 step ups)
4 SDHP
4 Box Jump
Rest 3 min
5Min Amrap
500m row (only once)
Max SDHP

Skill:
For Q
Break Up as Needed and rotate through as needed
50 Strict K2E
1 min Nose to Wall HS HOLD

20-50 Back Extensions

Nov 6, 2016

11-7-16 WOD

Take 15 min too
Front Squat
5X5 work up to heavy 5 set without compromising form

L2
GI Jane
100 burpee pull ups for time
Guys-target bar height is 6 inches off reach
Girls-taget bar height is 4 inches off reach
Scale as needed

L1
GI Joe
50 burpee pull ups for time
Scale with burpee and a jumping pull up


20 min time cap

Nov 3, 2016

11-4-16 WOD

Challenge
No challenge prep for WOD

L2/L1
5 rounds for time
20 cal row
10 burpee box jump overs (L1 burpee’s)
20 wall balls (L1 goblet squats)
Rest 2 min


30min time cap

Nov 2, 2016

11-3-16 WOD

Challenge
Tabata toes to wall

L2
3 rounds
30 walking lunges
20 Supine ring pull ups
80 du’s (sup 160 singles)

L1
10 min AMRAP
20 stationary lunges
20 ring rows

20 single unders

Nov 1, 2016

11-2-16 WOD

Challenge
3x max strict pull ups (rest as needed)

L2
10 min AMRAP add 1 rep each round
1 Hspu
1 Kb snatch right arm
1 Kb snatch left arm
2 Hspu
2 Kb snatch right arm
2 Kb snatch left arm
3 Hspu
3 Kb snatch right arm
3 Kb snatch left arm
4 Hspu
4 Kb snatch right arm
4 Kb snatch left arm……..ect

L1
10 min AMRAP add one rep each round
1 seated kb press
1 kb swings
1 russian swing
2 seated kb press
2 kb swings
2 russian swing
3 seated kb press
3 kb swings
3 russian swing
4 seated kb press
4 kb swings

4 russian swing…...ect