0875: 0754 – Last 9/5/14

WOD: Complete the following for time:

  • Run 800m
  • 15 x chest to bar pull up
  • 15 x thrusters (95/65)
  • Run 600m
  • 12 x chest to bar pull up
  • 12 x thrusters (115/85)
  • Run 400m
  • 9 x chest to bar pull up
  • 9 x thrusters (135/105)

GA: All runs 400m, bb thrusters 45/33/15 , pull ups 10 reps each round.

0805:

November Challenge: OHS – Only use load to enable top form. For instance, You can use a band, PVC, PVC w/2.5lb plate, 15#bb,33#,45# etc…….. Make it happen folks.

WU: Hang out under that barbell and banded lat + lacrosse ball roll out.

WOD: 10 minute Amrap

  • 2 thrusters 95/65
  • 2 CTBPU
  • 4 thrusters
  • 4 CTBPU
  • 6 thrusters
  • 6 CTBPU
  • 8 thrusters
  • 8 CTBPU
  • 10 thruster
  • 10 CTBPU
  • 12 thruster
  • 12 CTBPU
  • Continue to add by X2 reps past this point

STRENGTH: box squat w/wide stance 8X2 @85%

Finish: 6X5 Snatch balance under previous days OHS load. Coaches note: This is a show and go for our athletes. Save the tech talk for Tractons!

0754:

Thanks for the support Mikhail! CDM
WU: 25 bb thrusters, 15 OHS, 20 KTE
WOD: Complete the following for time:
• Run 800m
• 15 x chest to bar pull up
• 15 x thrusters (95/65)
• Run 600m
• 12 x chest to bar pull up
• 12 x thrusters (115/85)
• Run 400m
• 9 x chest to bar pull up
• 9 x thrusters (135/105)
GA: All runs 350 m, bb thruster and all the pull-ups.

0665:

May 26 Memorial Day Schedule: 8,9 am only. These are the only workouts scheduled for Monday. Don’t forget to bring your 20# vest. 

WU: Ready Ready!

WOD:

  • 25 Cleans 135/95
  • 30 Toes-to-Bar
  • 
30 Box Jumps (24″/20″)
  • 30 CTBPU
  • 
25 push press 135/95
  • 
100 DU/200 SU
  • 25 Thrusters 135/95
  • 50 Burpees

GA: 25 Cleans, 25 clam shells, 25 box jump – step up, 20 pull ups, 25 push press, 100 SU, 25 thrusters, 25 burpees.

0607: Saturday

Do not make up 14.3 if performed Friday. Plan you redo Monday. If missed Friday get it! or you can get after this one.
WOD: for time
• Run 800 m
• 50 pull ups
• Run 800 m
• 100 sit ups
• Run 800 m
• 100 push ups
• Run 800 m
• 100 squats