0953:

WU: Please do coach Al a favor and get the the box early and start setting up. If class size is large then share a barbell & start opposite from your partner? Get your box set up between postS. Rings will set low for body row then you must set shoulder level for dips. Your BB wt from squat clean to thruster should allow for reduction of wt. to set up for thrursters. 5:15AM be ready at :20 past the hour.
WOD: 09 CHIPPER – 30 minute HARD CAP!!!!!
• 15 bb squat cleans 155/105
• 30 KTE
• 30 box jumps
• 15 MU or 30 ring rows + 30 ring dips
• 30 db push press 40/30
• 30 DU/90 SU
• 15 thruster 135/95
• 30 pull ups
• 30 burpees
• 30 OH walking lunge steps 45/25 plate

GA: 1/2 the reps and scale the load.

0952:

WU: Get right to the set up for Strength phase.
STRENGTH: every 2 for 16 minutes (8 sets) do not disconnect from barbell each bout. Log your wt.
• 1 high hang squat snatch
• 1 hang squat snatch
• Snatch

WOD: 10-1
• HRPU
• Box jumps 24/18

GA: Practice at light enough loads understand movement patterns and in return will build confidence.
• All GA’s will land in power position unless you possess ability to OHS.

0951:

Mike Hazel – Free Fall!
WU: hip mobility drills for 5 then 10 jumping split squats, 20 squats X2
STRENGTH: b. squat
• 25@30%
• rest 3:00
• 20@50%
• Rest 3:00
• 15@60%
WOD: 10 rounds
• 30 seconds TTB
• 30 sec. rest
• 30 sec. alt db snatch 40/30
• 30 sec rest
GA: abmat sit ups or clam shells, light db snatch

0950:

WU: 5 good minutes
STRENGTH: Seated Military Press
• 5 reps @65%
• 3 reps @70%
• 2 reps @75%
• 1 rep @ 80%
• 5 reps @80
WOD1: Annie 50 40 30 20 10
• DU/SU
• Abmat sit ups
WOD2: 10 minute Amrap
• 10 KB Swings 53/35
• 5 burpees
• 20 mt climbers (1 fers)

0949:

WU: CDM
STRENGTH: DL
• 5 reps @65%
• 3 reps @70%
• 2 reps @75%
• 1 rep @ 80%
• 5 reps @80%
WOD: For time
• 15 12 9 power clean, pull up, thruster 95/65
• 1000 m run
• 9 12 15 thruster, pull up, power clean
GA: 12 9 6 power clean, pull up, thruster db or barbell – 800 m run 6 9 12

0948:

0948:

WU: Get in get ready and remain moving.

WOD: 0472 last 9/20/13 FT:

  • Lookout run. (gate & back)
  • 42 push ups
  • 42 squats
  • 42 pull ups
  • 42 atomic sit ups
  • 42 DU
  • 42 arm haulers
  • 42 burpees
  • 42 walking lunge steps 30/20 db
  • 42 wall ball shots

 

GA: 20 reps of each!