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CLIMB HIGH THURSDAY

11/30/2016

0 Comments

 
Thursday, December 1

Skill - Ring Dips

WOD - For Time

800m run
5 Rope Climbs
21 Thrusters 95/65
600m run
4 Rope Climbs
15 Thrusters
400m run
3 Rope Climbs
9 Thrusters
200m run
2 Rope Climb
6 Thrusters
100m run
1 Rope Climb
3 Thrusters

0 Comments

DEADLY WEDNESDAY

11/29/2016

0 Comments

 
Wednesday, November 30


Strength - Bench Press (Deload)
5@40%
5@50%
5@60%

WOD - For Time
21.15.9.6
Deadlift
Burpee over Bar
****add weight each rd....(males 40#) (females 20#)

155/135 Start
195/155
235/175
275/195 End
0 Comments

DOUBLE DOWN TUESDAY

11/28/2016

0 Comments

 
Tuesday, November 29

SWOD - AHAP
10 Cleans
100m sprint
10 Jerks
100m sprint
10 C&J
100m sprint
10 Jerks
100m sprint
10 Cleans

Rest 5

EWOD - 3 Rds
200m run
10 cal Assault
200m row

0 Comments

BURN IT UP MONDAY

11/27/2016

0 Comments

 
Monday, November 28
Strength - Back Squats (Deload)
5@40%
5@50%
5@60%

WOD - For Time
Rx
​50 DU
15 FS 155/105
30 T2B
15 FS 155/105
50 DU

L2
25 DU
15 FS 125/75
30 Almost T2B
15 FS 125/75
25 DU

L1
25 DU Prog
15 FS 95/45
30 Mod T2B / Lying T2B
15 FS 95/45
25 DU Prog
0 Comments

WORK IT WEDNESDAY

11/22/2016

0 Comments

 

Wednesday, Nov 23

Strength - Deadlift
WU
5@75%
3@85%
1+@95%

METCON - (3RFT)
50 Air Squats
7 Bar Muscle Ups
10 HPC 135/95

L2
50 Air Squats
7 Mod Bar Muscle Ups
10 HPC 115/75

L1
50 Air Squats
7 Pullups
10 HPC 85/45

​

0 Comments

DOUBLE TROUBLE TUESDAY

11/21/2016

0 Comments

 
Tuesday, November 22


Skill - DU (5 Min AmRap)


WOD 1 - 10 Min AmRap
5 Thrusters AHAP
10 T2B

Rest 5 Minute

WOD 2 - 10 Min AmRap
5 Burpee C2B Pull-up
10 Box Jump 30/24"

0 Comments

.44 MAGNUM MONDAY

11/20/2016

0 Comments

 
Monday, November 21
Strength - Press
WU
5@75#
3@85%
1+@95%


WOD - 3RFT
100m run
28 Pistols (alt)
15 Power Clean 135/95



100m run
28 Plate Pistols (alt)
15 Power Clean 115/75



100m run
28 Mod Pistols (alt)
15 Power Clean 85/45

0 Comments

COMPADRE FRIDAY

11/17/2016

0 Comments

 
Friday, November 18

Skill
Snatch Skill Transfer
Snatch Press & Snatch Balance
Burgener Warmup


Partner WOD - 20 Min AmRap
Rx
Buy in - 50 Power Snatch 75/55
10 Pull-ups
20 Cal Air Dyne
30 Cal row
40 DU
50 Partner MBSU
*****reps are split
0 Comments

DIG DEEP THURSDAY

11/16/2016

1 Comment

 
Thursday, November 17

SKILL - GOAT Work

WOD - 3RFT
1 Legless Rope Climb
10 HSPU
20 Back Squats 225/155
30 Cal Row
400m run

L2
1 Rope Climb
10 HSPU (1 Mat)
20 Back Squats 175/105
30 Cal Row
400m run

L1
1 KRC / 3 Pulls
10 Mod HSPU
20 Back Squats 125/55
30 Cal Row
400m run
1 Comment

HERO TUESDAY

11/14/2016

0 Comments

 
Tuesday, November 15

Skill - Parallette Pass Through's

HERO WOD - Barraza (18min AmRap)
200m run
9 Deadlift 275/185
6 Burpee Bar Muscle Up

L2
200m run
9 Deadlift 225/135
6 Burpee Jump Bar Muscle Up

L1
200m run
9 Deadlift 155/75
6 Burpee Pull-up

0 Comments
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