Monthly Archives: November 2017

Warmup
buy-in 12/10 cal bike
duck walk down- high kick back
inch worm down - butt kick back
front lunges down - side lunges back
15 air squat - 10 squat jump - 5 burpee clap
wod specific mobility w coach

Strength / Skill
a: Back squat 7x1

b: heavy snatch grip pulls (pause and explode 2+2) 90%, 100%, 110%
- wait for coaches' instruction

WOD
5RFT:
1rd = Hang Power Snatch, Power Snatch + OHS, Hang Snatch, Snatch + OHS

(must be able to complete the entire rd without putting bar down. If you can add weight in between rounds then do so "same rule applys" When you complete the 'RD" you have 1 minute before you can start next "rd"

Warmup
12/10 cal row, 3rds 10 jumping jacks, 10 pvc pass thurs, 10 oh squats - wod specific mobility w coach

Strength / Skill
Deadlift / Burpee tabata 8rds 20/20
alternating - Deadlift - Burpees

WOD
3rft: 12 back squat - 400m run
rest 3min
3rft 9 power clean - 24/20 cal bike
rest 3min
3rft 6 thruster - 24/20 cal row
135/95, 115/75, 95/65, 75/45

Warmup
12/10 cal bike - 3rds 10 air squats, 5 squat jumps, front lunges down, side lunges back - wod specific mobility w coach

Skill Work
Gymnastics Skills/Progression 3rds each 90/30 - a:hand stand walk b:pull up kip work, rope climb

Metcon
For Time: 25 min cap
100 DU 20 hspu, 40 cal bike, 4 rope climb, 20 cal row, 20 pull ups
50 DU, 15 hspu, 20 cal bike, 2 rope climb, 10 cal row, 10 pull ups

Warmup
row 600/500m or bike 2min or run 400m , then 3 rds - 10 air squats, bear crawl down, 5 jump squats, crab walk back, - then group wod specific mobility with coach
Strength / Skill
a: Front Squat 7x1 b: Heavy clean pulls (pause and explode 2+2) 90%, 100%, 100%
Metcon5RFT: 1rd = a: hang clean + clean + push press, b: hang clean + clean + push jerk c: hang clean + clean + split jerk (* must be able to complete the entire rd without putting bar down. If you can add weight in between rounds then do so "same rule applys" When you complete the 'Rd" you have 1min rest.