Saturday 11/09/13

SKILL:

Overhead Press:  follow Wendler



WOD:

For time


200 SU or 30 DU

25 Pull-ups

20 KBS 53/36

15 Hang snatches

- RTG 95/65    RX75/55

10 Burpees

Run 400m

10 Burpees

15 Hang snatches

20 KBS

25 Pull-ups

200 SU or 30 DU

Friday 11/08/13

SKILL:

Deadlift following Wendler


WOD:


Tabata “The Sandbager”


8 sets of each exercise: 20 sec work 10 sec rest


Sandbags 45/25

Sandbag  rows

Sandbag squat cleans

Sandbag step ups 24/20

Sandbag shoulder press

Thursday 11/07/13

Members WOD Day 

Skill: Snatch Balance
-5 x 5  increasing in weight each set


Miss Kelly's WOD:

"Buy In" 10 Turkish Get Ups (comfortable weight)
-5 each arm 

3 RFT  

21 Dead Lifts 
-RTG 205/135   Rx 155/115

15 Burpees over the Bar

9 HRPU

Remember we have Technical Lifting class at 11 am and 7 pm today

Wednesday 11/06/13

SKILL:

10 EMOM  of
 1 min SU and 1 min of DU

WOD:

5RFT

5 Over head press  with axle bar 
-RTG 110/75    RX 90/50

50M axle carry 
(same weight for OHP, axle must be carried at waist)

 "buy out"

200M
sled pull
-90/45 fat boy sled.... 180/90 for big sled

Tuesday 11/05/13

SKILL:

Bench Press 
follow Wendler

WOD:

4 RFT

10 lunges 
-RTG 95/65    RX 85/55

20 Ring rows

20 KBS
- RTG 70/53    RX 53/35

Monday 11/04/13

Benchmark WOD  "Nicole"

20 Min. Amrap

400 M. Run

Max reps Pull Ups:
Must stay on the Bar

(Score is max pull ups
added up)

Saturday 11/2/13

SKILL
Shoulder press follow Wendler Program

WOD

EMOM for 12 min
1 Bear complex for each minute
RTG 155/95  RX 135/95