Monthly Archives: November 2017

1-Dec-17-WK33

A. Gymnastics: Handstand Walk 3x1:30 Max Distance -Rest 3 Minutes B. Strength: Deadlifts 5x3 Building To 3RM C. WOD: 5 Rds For Time 3 Deadlifts 315/225# 6 Bar Muscle Ups 9 Tall Box Jumps
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1-Dec-17

A. Warm Up: 3 Rds For Quality 15 KBS 3 Muscle Up Transitions 15 Wall Balls B. Strength: Deadlifts 5x3 Building To 3RM C. WOD: 5 Rds For Time 3 Deadlifts 315/225# 6 Bar Muscle Ups 9 Tall Box Jumps D. Cool Down: Pattern Reset 2x8 Good Mornings (pvc) 2x6 Ring Rows 2x6 Air Squats
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29-Nov-17

A. Warm Up: For Quality 600m Row -3 Rds NFT 4 Turkish Get Ups 15 Sit Ups 30Ft Handstand Walk B. WOD: 3 Rds For Time 30 Burpees 15 Single Arm DB Push Jerk (Left) 30 T2B 15 Single Arm DB Push Jerk (Right) C. Cool Down: Coaches Cash Out
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29-Nov-17-WK33

A. Strength: Push Press 8-8-8 Reps Pausing Only In The Locked Out Position B. WOD: 3 Rds For Time 30 Burpees 15 Single Arm DB Push Jerk (Left) 30 T2B 15 Single Arm DB Push Jerk (Right) C. Gymnastics: 5 Minutes Max Rope Climbs
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28-Nov-17-WK33

A. WOD: 30-20-10 Power Snatch 75/55# Cals Bike B. Strength: Back Squat 3x8 @ 75-80% Across C. WOD: 10 Rds 150m Row Sprint 30 DU’s 10 Pistols 10 C2B Pull Ups
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28-Nov-17

A. Warm Up: 3 Rds For Quality 8 Sampson Stretch 8 Ring Rows 8 GHD Hip Ext B. Rowing: Sprint Start Practice The Sprint Start C. WOD: 10 Rds 150m Row Sprint 30 DU’s 10 Pistols 10 Pull Ups D. Cool Down: Row Easy 4 Minute Row
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27-Nov-17-WK33

A. Weightlifting: Split Jerk Build To A Heavy Double Then, Go To 80% Of That Weight, 3x3 With 2:00 Rest B. Weightlifting: Squat Clean Work Up To A 1RM For The Day C. WOD: 3 Rds For Time 50 Ab Mat Sit Ups 7 Strict HSPU 10 Squat Cleans 185/125#
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27-Nov-17

A. Warm Up: 3 Rds NFT 30 DU’s 10 Air Squats 8 Single Arm DB Strict Press B. Weightlifting: Squat Clean Work Up To A 1RM For The Day C. WOD: 3 Rds For Time 50 Ab Mat Sit Ups 7 Strict HSPU 10 Squat Cleans 155/105# D. Cool Down: Stretching And Hanging Out Spend…
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