161110

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Warm Up: 3 Rounds
50 Single Leg Skips (25 per side)
15 Light Goblet Squats
2 Wall Walks

Strength: Push Press
10 @ 35% Last Week 3 RM
10 @ 45%
5 @ 55%
5 @ 65%
5 @ 75%
Max Reps @ 85% Last Week 3 RM (3+)

WOD: “HELEN” 3 RFT
400m Run
21 American KBS (53/35)
12 Pull-ups

161109

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Warm Up:
4 x 500m Row
30 Sec Rest Between Sets

Strength: Deadlift
10 @ 35% Last Week 5 RM
10 @ 45%
5 @ 55%
5 @ 65%
5 @ 75%
Max Reps @ 85% Last Week 5 RM (5+)

WOD: AMRAP 10
50 Double Unders
20 Alternating KB Snatches (53/35) 10 Per arm
     *2:1 Singles, ATTEMPT DOUBLE UNDERS*

161108

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Warm Up:
1 Mile Run

Strength:  Bench Press
2 x 10 w/Empty Bar
5 @ 55% Last Weeks 3 RM
5 @ 65%
5 @ 75%
Max Reps @ 85% Last Weeks 3RM (5+)

Strict Chin Ups
5 X Max Reps

WOD: FOR TIME
10-9-8-7-6-5-4-3-2-1
WallBalls (20/14)
Burpee Pull-ups

161107

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Warm Up:
400m Run
THEN….
3 Rounds
10 HIndu Push-ups
15 OVH Walking Lunge Steps (25/15)
5 Strict T2B

Strength: Back Squat
2 x 10 Empty Bar
5 @ 55% of last week 3 RM
5 @ 65%
5@75%
Max Reps @ 85% of last week 3 RM (5+)

WOD: AMRAP 5 (3 Rounds)
3 Power Cleans (135/95)
6 Push-ups
9 SquatsRest 2 Minutes Between Rounds

*RX+ (155/105), HRPU

161105

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Warm UP:
3 Rounds
200m Run
6 Inch Worm w/Push-Up
10 OVHS (PVC)
12 Hollow Rocks

Skill Work:
Tire Flip

WOD: 5RFT
2 Tire Flips
200m Rum
8 Power Clean & Jerks (115/75)
8 Pull-ups

 

161104

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Warm Up:
3 Rounds
50 Single Leg Skips (25 per side)
15 Light Goblet Squats
2 Wall Walks

Strength:
Push Press
15 Min Find 3 Rep Max

WOD:  AMRAP10
12 Power Snatches (75/55)
36 Double Unders

*3:1 Singles*