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Wods for week of 11/23-11/28

***No 5PM classes or BB club this week**** Monday 11/23/15 1. 5x5 Deadlift (climbing w/overhand grip) 2. 21-15-9 Squat Cleans (155/105) Hand-stand Push-ups 3. Core work 3 Rounds of 30 sec of each: Hollow Body Hold Flutter Kicks V-ups Plank Mt. Climbers *Rest Tuesday 11/24/15 1. 3 sets of MR Toes-to-bar *Rest as needed between sets 2. 16 min AMRAP 3 Burpee Pull-ups 6 Ring Dips 9 Box Jumps (24/20) 36 DU (72 singles) 3. Mobility Wednesday 11/25/15 1. Work up to a heavy set of 1 hang power snatch, 1 hang squat snatch, 1 OHS *try to stay on the barbell through all 3 movements 2. 5 Rounds: 15 Wall Balls (20/14) 12 Ab-mat Sit-ups 9 Hang Power Snatch (95/65) *1 mins rest after each round 3. Mobility Thursday 11/26/15 - Thanksgiving ***6AM class only. WOD- TBD*** 😈 Friday 11/27/15 1. Front Squat 10-5-5-3-1 (from rack, climbing) 2. 5 Rounds of: 1 min ME wall climbs 30 sec rest 1 min max effort KB Swings (53/35) 30 sec rest 3. Mobility Saturday 11/28/15 "Tyler" 7 Rounds of: 7 MU (7 pull-ups, 7 dips) 21 SDHP (95/65)

11/20/15

11/18/15

11/17/15

11/16/15

6A/6:15P 1. 3x 10 BS 2. 3rds of: 100 DU 12 burpees 21 box jumps

Wednesday 11/4 Dress warm!

Tuesday 10/27

1. For Time 100 Burpee Pull-ups or 50 Burpee Ring MU *gymnastics benchmark WOD goal is under 15 mins, sub 10 mins is elite 2. 16 Tabata intervals: 20s work/10s rest Min 1-8: Hollow Body Holds Min 9-16: Pancakes (hollow body to superman) 3. Mobility

Monday 10/26

1. 3x5 Overhand grip DL on 45# plates 2. 2x12 RDL 3. 3RFT 400M Run with plate 30- 1 arm hang KB snatches 1.5/1pood 30 slam balls (20/14) 4. "Sgt. Slaughter" 3rds 1 min to complete 100 yard sprint- 50 out, 50 back 2 mins to complete 200 yard sprint- 100 out, 100 back 3 mins to complete 300 yard sprint- 50 out 50 back, 100 out, 100 back Dress warm!

Sat Oct 24

+ 20 dumbbell squat cleans (45/30) 400 M Run

Friday Oct 23

Wednesday 10/21/15

Tuesday 10/20/15

Monday October 19th

1. Work up to a heavy squat clean + front squat + jerk 2. Teams of 2 (1 works at a time) Cash in- 2001 M Row 4 rds of: 9 sled pulls 11 bear complexes (155/105) *bear complex= power clean+ front squat + push jerk + back squat + behind the neck jerk Cash out- 29 t2b 77 DU

Monday October 5th

1. 3 rep max jerk 2. A. Work up to a heavy double pausing front squat (3 sec pause at bottom) B. 4x4 Front squat 3. 3 burpee ring MU (9 pull ups/9 rip dips or 18 box dips) 6 hang squat clean thrusters (165/115) 25 DU 4. Accessory- optional 5 rounds not for time 5 ring in & outs 10 weighted- bench supported hip thrusts

Saturday 10/3/15

"Omar" 10 thrusters (95/65) 15 bar facing burpees 20 thrusters (95/65) 25 bar facing burpees 30 thrusters (95/65) 35 bar facing burpees

Friday 10/2/15

1. Deadlift 10-5-3-5-10 reps 2. 100 rep benchmark: 100 Power Cleans for time, 135/95 3. Gymnastics Conditioning EMOMx20: 5 Strict C2B 10 Push ups 15 Squats If time remains: SESSION 2: A. 3x300m, 100m walk recovery B. 6x200m, 200m jog recovery C. 9x100m, 100m walk recovery

Wednesday 9/30/15

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