Friday 11/22/13

SKILL:

DeadLifts: Wendler


WOD:

4 RFT

15 Wall Ball 
- 20/14

15 Pull-Ups

"The Body Achieves what the Mind Believes"

Thursday 11/21/13

SKILL:

EMOM for 10 min:
3 Cleans increasing weight each minute working to a 3 rep max


WOD:

Members WOD Day 

"The FUNK"

20 Thrusters 
-RTG 115/75    RX 95/65

400 M Run

30 Sit ups

400 M Run

30 HRPU

400 M Run

20 Sumo deadlifts 
-RTG 115/75    RX 95/65

400M Run

Wednesday 11/20/13

SKILL:

15 min to work on gymnastics exercise of choice... kipping pull up, butterfly, toes to bar, rope climb, double unders, pistols etc....


WOD:

Tabata:  4 exercises 8 sets ......20 sec work 10 sec rest ( alternating right and left each round)


Pistols ( 1 leg squats)

1 arm kettlebell swings  
-35/18

1 leg deadlifts

1 arm row with kettlbell or dumbbell 
-53/35

"The pain you feel today will be the strength you feel tomorrow"

Tuesday 11/19/13

SKILL:

Bench Press: follow Wendler


WOD:

3 RFT


10 Reverse lunges 
-RTG 95/65    RX 85/55

20 Overhead Press 
-RTG 95/65    RX 85/55

30 Over the bar burpees

Monday 1/18/13

SKILL:

Back Squat : follow Wendler


WOD:


"Fran"

21-15-9

Thrusters     95/65

Pull Ups

Saturday 11/16/13

SKILL: 

Overhead press 
-follow Wendler 


WOD:

1200m Team Row

120 Team Pull-Ups

120 Overhead press 
-RTG135/95    RX 95/65
 (bar can not touch ground, 5 burpee penalty for all members of team if it does)


120 DU

120 GHD sit ups

120 Wall balls 20/14

1200m Team Row

*Teams of 3

*Only 1 person working at a time

Friday 11/15/13

SKILL:

Deadlift: Follow Wendler

WOD:

14 min 

800M run

3 rounds of:

10 HRPU
10 Butterfly sit ups

with remaining time AMRAP of:

4 pull ups
4 knees to elbows
4 burpee box jump overs (stepping over box each time)