Month: November 2015

11.20.15 Friday 

Strength: Deadlifts  WOD  10-1  Deadlifts 255/175 Dead hang pull-ups  Box Jumps 24/20    

11.19.15 Thursday 

strength: Hang Power Cleans WOD  Partner WOD  40 HSPU  200 m run together  40 Power Cleans 135/95 200 m run together  40 T2B  200 m run together  40 wall balls 20/14 10’/9′ 600 m run together  30 Rope Climbs    

11.18.15 Wednesday 

strength: Power Snatch  WOD EMOTM For 16 Mins  Odd min: 2 power snatches, 3 overhead squats  Even min: 7 C2B   

11.17.15 Tuesday 

skill: Kettlebell Swings  WOD  “Filthy 50” • 50 Box jump, 20 inch  • 50 Jumping pull-ups • 50 Kettlebell swings, 1 pood • Walking Lunge, 50 steps • 50 Knees to elbows • 50 Push press, 45 pounds • 50 Back extensions/supermans’ • 50…

11.16.15 Monday 

strength: Front Squats  WOD AMRAP in 10 mins  10 Front Squats 135/95 10 Push Jerks 135/95  5 dead hang pull-ups 25 double unders    

11.15.15 Sunday 

9am -10am Open Gym   

11.14.15 Saturday 

10am Team WOD Class  “Bring a Buddy Day” Noon – 1pm Open Gym   

11.13.15 Friday 

strength: deadlifts WOD  AMRAP in 14 mins  7 Deadlifts 255/175 7 HSPU  7 T2B 21 Sit-ups    

11.12.15 Thursday 

Strength: Power Snatch  WOD  5 rounds  5 Power Snatches 125/85 10 burpees    

11.11.15 Wednesday 

Strength: Thruster WOD  “Holbrook” Ten rounds  5 reps Thrusters 115/75 10 Pull-ups 100 meter Sprint Rest 1 minute   

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