Monthly Archives: November 2016

30-Nov-16

A. Warm Up: For Quality 2 Min DU Practice or 80 DU’s -3 Rds NFT 8 Burpees 10 GHD Sit Ups 12 KBS   B. Strength: Deadlifts 3x8 @ 80-85% Across   C. WOD: For Time 10-9-8-7-6-5-4-3-2-1 DL 225/155# 30 DU’s   D. Cool Down: Mobility Seated Stiff Leg Hamstring Stretch T-Spine Calf Smash
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30-Nov-16-WK35

(Back off day, do not do anything extra) A. Strength: Deadlifts 3x8 @ 80-85% Across   B. WOD: For Time 10-9-8-7-6-5-4-3-2-1 DL 225/155# 30 DU’s
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29-Nov-16-WK35

A. Strength: (1) Bench Press 4x4 Building   (2) Deadlift 3x8 @ 75-80%   B. WOD: “Lynne” (30:00 cap) 5 Rds For Max Reps Body Weight Bench Press Pull Ups (you may kip) *Rest as needed, this is not for time but reps. There is a time cap for reasons of class management.
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29-Nov-16

A. Warm Up: For Quality 3 Rds NFT 10 Calorie Row 5 Pull Ups 10 Close Grip Push Ups   B. Strength: Bench Press 4x4 Building   C. WOD: “Lynne” (30:00 cap) 5 Rds For Max Reps Body Weight Bench Press Pull Ups (you may kip) *Rest as needed, this is not for time but…
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28-Nov-16

A. Warm Up: For Quality 250m Row, 1 Min Rest, 200m Row -3 Rds NFT 3 Strict Pull Ups 5 Wall Squats 3 Strict T2B 5 Snatch Drops W/PVC   B. Weightlifting: Snatch 6x2 @ 70-75% Speed. Speed. Speed.   C. WOD: 5 Rds For Time (mainsite 14-Dec-15) 250m Row 25 Thrusters 45/33# 15 T2B…
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28-Nov-16-WK35

A. Weightlifting: Snatch 6x2 @ 70-75% Speed. Speed. Speed.   B. WOD: 5 Rds For Time (mainsite 14-Dec-15) 250m Row 25 Thrusters 45/33# 15 T2B  
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