Tuesday, November 25, 2014

Wednesday 11-26-14

STRENGTH: Deadlift 5X5

WOD (11:00)
3:00 AMRAP -10 wallball; 20DU's
Rest 1:00
3:00 AMRAP -Burpees 
Rest 1:00
3:00 AMRAP -10 wallball; 20DU's

HOLLIDAY HOURS:
Thursday- 8-10 open gym
*WOD will be posted*
Friday- 8:15&9:15 only
Saturday- 8:15&9:15

Monday, November 24, 2014

Sunday, November 23, 2014

Monday 11-24-14

Strength: snatch 5x5
5x5 with intention of 5th set being 5RM

WOD: 8:00 AMRAP
3 snatches 95/65 - 3 box jump overs 24/20
6 snatch - 6 box jump overs
9 - 9
Continue climbing up the ladder by 3 until clock expires.

Friday, November 21, 2014

Saturday 11-22-14

3X
Run 400
20 thrusters95/65
20 SDHP
1:00 plank
Or work on a missed WOD

Thursday, November 20, 2014

Friday 11-21-14

20 AMRAP
50 wall ball 20/14
50 DU's
40 KBS 53/35
40 T2B
30 C2B
30 Burpees
20 PCLN 145/100
20 Push-Jerk 145/100
10 Snatch 145/100
10 Muscle ups

Wednesday, November 19, 2014

Thursday 11-20-14

STRENGTH: OHS
Build to 5RM OHS
Cash out: 4X
200m MB Run
25 abmat

Tuesday, November 18, 2014