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?

0806:

WU: COACH’S BREIF on movements below: Then send them.

WOD: Not for time

  • 800 m run
  • 50 mt climbers
  • 20 hollow rocks
  • 15 strict push ups
  • 30 squats
  • 400m run
  • 100 bicycle SU (1-fers)
  • 1 minute starfish plank hold
  • 15 strict push ups
  • 30 squats
  • Run 200 m
  • 4X10 bb OHS (hands 1” closer than previous day) go lighter if you can’t do!)
  • 30 bb tempo squats – 4 sec. down, 2 hold 0 up)

STRENGTH: PRESS 4X10@50%

0675:

Coach Tom’s final coaching class times: 5-6pm Wednesday night.
WU: Learn to DU!!!!!!! If you have been a member 3 months or more and do Not have a DU? C’mon on Man. Dedicate yourself tomorrow to learn. If not enjoy the SU’s forever.
WOD: FT
• 25 DU/100 SU
• 200 m run
• 50 DU/200 SU
• 400 m run
• 75 DU/300 SU
• 800 m run
• 100 DU/400 SU
• 1000 m run
GA: SU is DU #. Run all distances.

0547:

WU: 30 jacks, 25 squats, 20 push ups, 15 v-ups, 10 burpees, SMR
STRENGTH: b. squat 4×5 80% // Split jerk 6×2 // clean high pulls 5×5
WOD: 3RFT
• 25 slam balls
• 200 m run