Wednesday Nov. 19,2014

Skill:
Shoulder Press
5 x 10
Use a pair of KBs or DBs.
(Yes this is the same as last Wednesday so try to get better)

WOD:
4 rounds 1 min each station
GHD / see the light 45/35
Sumo Deadlift High Pulls 75/55
KB snatch 53/35
med ball lunge 20/14
(Athlete Sets the medball on either shoulder as performs the lunges)

At end of the 16 min clock all athletes run out the door to complete a not for time 800 m run.
Run as slow as necessary to avoid walking or stopping.

Tuesday Nov. 18,2014

Skill:
Front squats w 2 sec pause
3 x 3
all sets at same weight
Wod:
With a partner
20 min AMRAP
Row 15/10 cal
Switch after every set.

Monday Nov. 17,2014

Skill+wod
40 min clock
0-15 min to work up to a heavy 3 rm power clean. Drop in between reps!
20-25 min(5 min amrap)
5 push-ups + 1 wall walk
10 push-ups + 2 wall walk
15 push-ups + 3 wall walk
20 + 4, 25 + 5….
25-30 min(5 min AMRAP)
5 goblet squats 53/35 + 10 swings
10 goblet squats + 10 swings
15 + 10, 20 + 10….
30-40 min
Run 1200 m

Friday Nov. 14, 2014

Fri:
Skill: rope climbs
12 minutes
Goals
Try to get 1 per minute.
Elite get 1 legless and 1 regular per minute.
If you get 6 or less you owe 800m penalty run after WOD.
Wod:
15 min AMRAP
30′, 60′, 90’…. 120′
bear crawl
burpee broad jump