Friday 11-29-13

Friday 11-29-13

Warm up

400m run 

10 OHS

Shoulder mobility

Dynamic stretches

Conditioning– 

“Fran”

21-15-9

Thursters (95#/65#)

Pull ups

Tomorrow’s schedule:

8am, 9am, 5:30pm, 6:00pm, 6:30pm and 7:00pm

 

 

Thursday 11-28-13

Thursday 11-28-13

Special Thanksgiving WOD

WODS @ 8am and 9am ONLY

Please keep in mind signing up for classes will be mandatory!

Happy Thanksgiving!!!

Wednesday 11-27-13

Wednesday 11-27-13

Warm up– 

400m Run 

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

Hang Squat Clean

3-3-3-3-3

Conditioning

3 Rounds

3 min AMRAP

5 Hang Cleans (135#/95#)

5 HSPU

rest 1 min between rounds 

Tuesday 11-26-13

Tuesday 11-26-13

Warm Up

Roxanne

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Front Squat

1-1-1-1-1

Conditioning

EMOM 18 mins

5 Pull Ups

10 Push Ups

8 Pistol squats (4L/4R)

 

Monday 11-25-13

Monday 11-25-13

Warm up

4 Rds

:15 Jumping jacks

:15 Air Squat

:15 Mountain Climbers

:15 Jump squats

Skill– 

Open Gym

Conditioning

21 Deadlifts (155#/115#)

50 sit ups

21 Push press (155#/115#)

15 Deadlifts

50 Double unders

15 Push press

9 Deadlifts 

50 sit ups

9 Push press

Friday 11-22-13

Friday 11-22-13

Warm Up

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Hang Snatch 

5-5-5-5-5

Conditioning

21-15-9

Doube Unders

Snatch-grip Deadlift + Shrug (95#/65#)

T2B

Thursday 11-21-13

Thursday 11-21-13

Warm Up

30 Burpees for time

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

10 minutes to find 1RM Power Clean

Conditioning

C2B Pull-up

Power Clean (135#/95#)

1-2-3-4-5….

10 Minutes

Wednesday 11-20-13

Wednesday 11-20-13

Warm up

400m Run 

10 OHS

Shoulder mobility

Dynamic stretches

Strength

OHS

3-3-2-2-1-1

Conditioning

“Nancy”

5 Rounds 

400m Run 

15 OHS (95#/65#) 

Tuesday 11-19-13

Tuesday 11-19-13

Warm Up

500m Row

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength

Sumo Deadlift

3-3-3-3-3

Conditioning

3 RFT 

20 KB SDHP (53#/35#)

30 Burpees

40 Sit-ups

Monday 11-18-13

Monday 11-18-13

Warm up

Double Unders

10 OHS

Shoulder mobility 

Dynamic stretches

Strength

Push press

3-3-3-3-3

Conditioning

6 min AMRAP

6 Pull ups

6 Wallballs (20#/14#)

rest 1 min

6 min AMRAP

6 Shoulder to OH (95#/65#)

16 Double unders