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)

0884:

WU: 10 minutes PT

Press 1×3@70% 1X3@80% 2×3@85%

Sumo DL 1×3@70% 1X3@80% 2×3@85%

10 minute Amrap

  • 3 H. Power Snatch @60% 1RM
  • 20 DU/30 SU
  • 3 HPS
  • 30 DU/40 SU
  • 3 HPS
  • 40 DU/50 SU
  • 3 HPS
  • 50 DU/60 SU
  • 3 HPS
  • 60 DU/70 SU
  • 3 HPS
  • 70 DU/80 SU
  • 3 HPC
  • 80 DU/ 90 SU
  • 3 HPC
  • 90 DU/ 100 SU
  • 3 HPC
  • 100 DU/110 SU

0877:

A. Press 4X3@70%

B. 6 minute EMOM

  • 3 power clean 2/3 BW or BW?
  • 20 squats

Rest 3 minutes

C.  12 minute Amrap

  • 6 DL (same load from PC)
  • 4 OTBB
  • 18 DU/30 SU

D. Mobility 10 minutes , hamstring/hip

GA: Lighten up. Do not go heavy only to have your coach scale you down. Start light and get approval to scale up by your coach. CDM

0870:

WU: Lets get set up and get warm I 5 minutes.

A.WOD: Combine total from A & B//5 minute amrap 2 4 6 8 10 12….

  • Burpees
  • Pull ups

B.WOD: minute 6 to 16 AMRAP

  • 5 Squat cleans 135/95 GA: 4 PC
  • 25 DU GA: 15 SU

C. STRENGTH: OH WALKING LUNGE – 5X10 Steps @ roughly 40% b. squat load.

0842:

WU: Run Ready Ready!!

WOD: For time

  • Run 1000 m
  • 50 DU/200 SU
  • 10 Burpees
  • Run 800 m
  • 60 DU/220 SU
  • 10 burpees
  • Run 400 m
  • 70 DU/240 SU
  • 10 burpees
  • Run 200 m
  • 80 DU/260 SU
  • 10 burpees

Finish: 50 KTE

 

0827:

Time to Party. Please RSVP to our 2120 evite for our Holiday party coming up this Saturday. Bring a friend or family member and show them what the hype is all about! 

WU: DFM in the am/CDR pm

WOD: 15 minutes of work.

  • 10 OHS or 20 squat
  • 2/4 or 10 pull ups
  • 20 DU or 40 SU
  • 10 Hollow rocks
  • Run or row 300 m

STRENGTH/SKILL with the end of November so did OHS month. Check out your new:

  • Hang Squat Snatch

Take 15 minutes to discover.

Finish: 30/40 barbell rollouts?