Wednesday, November 26, 2014

Strength & Conditioning: 27 Nov 2014

*Reminder - No evening WODs today!*

Strength:

  • Front squat 1.1.1.1.1 (5 Heavy singles)

WOD:
"Jackie"

  • Row 1000m
  • 50 thrusters (45#/35#)
  • 30 pull ups
_______________________
post name and time to board

Conditioning: Don't Drop The Turkey

*Reminder no evening classes today!*

Strength:
5RNFT

  • 5L/5R Tall Kneeling KB single-arm strict press (AHAP)
  • 8 dips

WOD:
Don’t drop the Turkey!
4RFT

  • 1 lap run with med ball (20#/14#)
  • 25 wall balls
  • 25 med ball sit ups (med ball overhead)
  • 25 step up and overs with med ball

*3 burpees for every time the “turkey” is dropped.
___________________________________
post name and time to board (+ #of burpees)

Tuesday, November 25, 2014

Strength & Conditioning: 26 Nov 2014

Strength/Skill:
  • Pull up progression 3x8 +
  • Kipping pull up technique 
WOD:
3 Min AMRAP
  • Max effort wall walks 
2-3 mins rest

8min AMRAP
  • 3 deadlifts @ 225/135
  • 7 ball slams (18/12)
________________________________________
post name + wall walks + rounds & reps to board

Conditioning: 26 Nov 2014

Strength:
  • Pull-ups (3x8)
WOD:
EMOTM for 18min:
  • 2 wall walks (sub 4 inch worms)
  • 3 burpees
  • Max Double-Unders 
_____________________________
post name & double unders to board

Monday, November 24, 2014

Strength & Conditioning: 25 Nov 2014

Strength/Skill:

  • Clean and Jerk technique

WOD:
4 Rds of 3 min AMRAP

  • 3 power cleans@135/95
  • 6 burpees 
  • 9 ring dips 

1 min rest between rounds
______________________________
post name and rounds + reps to board