REST DAY
MOBILITY DAY
MAKE UP DAY
GOAT DAY
12-4-13
As Many Reps As Possible in 10 mins:
10 Snatch, 95/65
20 Lateral Burpees over Parallette
Rest until you have properly cooled down
Practice/Skill (10 mins):
Muscle Up (Progression)
Pull up Variation (C2B, Kipping)
12-3-13
10 mins to find your 1 RM Ground to Overhead
Holiday Ho Down RX
Complete for time:
75 Russian Kettlebell Swings, 70/53
60 Calories on the Rower
45 Toes to bar
Holiday Ho Down Scaled
Complete for time:
75 Ab-mat sit ups
60 Russian Kettlebell Swings, 53/35
45 Calories on the Rower
If you and your partner workout at the same time, then perform the WOD as RX per your division for the Ho Down. These are WODs 5 & 3 of the Ho Down.
12-2-2013
“Nutts”
For time:
10 Handstand push-ups
15 Deadlift, 250/160
25 Box jumps, 30/24
50 Pull-ups
100 Wallball shots, 20/14
200 Double-unders
400 meters run with plate, 45/25
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
11-29-13
REMINDER: 8 a.m. class ONLY
Complete AMRAP in 15 Minutes:
5 Power Cleans 135/85 pounds
10 Wall Balls, 20/14 (10′ target)
11-29-13
Complete AMRAP in 8 Minutes:
Ascending Ladder
3 Deadlifts 225/145
3 Box Jumps 30/24
6 Deadlifts 225/145
6 Box Jumps 30/24
9 Deadlifts 225/145
9 Box Jumps 30/24
12 Deadlifts 245/145
12 Box Jumps 30/24
15, 18, etc…
Then Skill Work:
10 Rep Max Close Hand Grip Overhead Squat
With empty bar, see how close you can get your hands together as you complete a set of 10 OHS. Once you achieve a close grip, work up as heavy as possible for a set of 10 OHS.
11-28-13
HAPPY THANKSGIVING
Thanksgiving Holiday Hours:
Thursday – Closed
Friday – 8 am ONLY
Saturday – 8 am ONLY
11-27-13
For time:
100 Double Unders
30 Pull ups
30 Push Press, 135/95
50 Kettlebell Swings, 70/53
30 Push Ups (Hand-release)
30 Pull Ups (Chest-to-bar)
100 Double Unders
Cool Down/Practice:
Forward Rolls
11-25-13
Back Squat
5-5-5-5-5-5-5 @ 70% across
Complete as many reps as possible in 7 minutes:
3 Clean & Jerk, 115/65
3 Toes-to-bar
6 Clean & Jerk, 115/65
6 Toes-to-bar
9 Clean & Jerk, 115/65
9 Toes-to-bar
12 Clean & Jerk, 115/65
12 Toes-to-bar
15 Clean & Jerk, 115/65
15 Toes-to-bar…
If you complete the 15, go on to 18. If you complete 18, go on to 21, etc…
