Friday 29NOV2013

Mobilize to Stay Alive

Skills

Work False Grip MU

Ring Dips

Ring PU

Strength


Front Squats

5 X 5 @ 40% 1RM
5 X 5 @ 50% 1RM
5 @ 60% 1RM


WOD

The Chief

5 Rounds ( Rest 1 min between rounds)

AMRAP 3 Minutes

3 Power Cleans @ 135/95

6 Push Ups

9 Squats

Scale as Appropriate

Thursday 28NOV2013

Mobilize to Stay Alive

Turkey Trot 5K

Then Eat and Watch Raiders beat Cowboys

Scale as Appropriate

Wednesday 27NOV2013

Mobilize to Stay Alive

Skills

Handstand Holds

L Sits for combined time of 120 Sec

40 DU

Strength


Deadlifts

5 X 5 @ 40% 1RM
5 X 5 @ 50% 1RM
5 @ 60% 1RM


WOD

"Rahoi"

12 Minute AMRAP

12 BJ

6 Thrusters @ 95/65

6 Bar facing Burpees

Scale as Appropriate

Tuesday 26NOV2013

Mobilize to Stay Alive

Skills

5X5

Squat Snatch @ 70% 1RM

20 T2B

Strength


Power Cleans

5 X 5 @ 40% 1RM
5 X 5 @ 50% 1RM
5 @ 60% 1RM


WOD

3RFT

10 Ground to Overhead @ 95/65

Shuttle Sprint 200 Yards

(50 Yards there and back twice)

Scale as Appropriate

Monday 25NOV2013

Mobilize to Stay Alive

Skills

15 HSPU

20 K2E

20 Dips


Strength


Back Squat

5 X 5 @ 40% 1RM
5 X 5 @ 50% 1RM
5 @ 60% 1RM


WOD

Tabata

16 Min

Abmat SU

Wall Balls

HRPU

Squat

Scale as Appropriate

Friday 22NOV2013

Mobilize to Stay Alive



Skills

5 Skin the Cat or Ring Dip Holds
15 T2B


Strength


Front Squat

5 X 5 @ 75% 1RM
3 X 3 @ 85% 1RM
AMRAP @ 95% 1RM


WOD

12-9-6

MU or Pull ups and Ring Dips
Front Squats @ 185/95

Bar from the Ground


Scale as Appropriate

Thursday 12NOV2013

Mobilize to Stay Alive



Skills

5X5 Snatch Balance


Strength


Strict Press

5 X 5 @ 75% 1RM
3 X 3 @ 85% 1RM
AMRAP @ 95% 1RM


WOD

Complex

5X5

Push Press + Push Jerk


Scale as Appropriate

Wednesday 20NOV2013

Mobilize to Stay Alive



Skills

Max Height Box Jump
50 DU


Strength


Deadlift

5 X 5 @ 75% 1RM
3 X 3 @ 85% 1RM
AMRAP @ 95% 1RM


WOD


20 Minute AMRAP

Run 400 M
Max PU


Scale as Appropriate

Tuesday 19NOV13

Mobilize to Stay Alive



Skills

For Time 250M Row
20 HSPU
20 Pistols



Strength


Power Clean

5 X 5 @ 75% 1RM
3 X 3 @ 85% 1RM
AMRAP @ 95% 1RM



WOD

EMOM 10 Minutes

10 HRPU
10 Abmat SU
10 Air Squats


Scale as Appropriate

Muscle Up Monday 18NOV13

Mobilize to Stay Alive



Skills

12-9-6

Muscle ups or PU and Ring Dips



Strength


Back Squat

5 X 5 @ 75% 1RM
3 X 3 @ 85% 1RM
AMRAP @ 95% 1RM



WOD

"DT"

5 RFT

12 Deadlifts @ 155/115
9 Hang Power Cleans @ 155/115
6 Push Jerks @ 155/115


Scale as Appropriate

Friday 15NOV13

Mobilize to Stay Alive



Skills

20 Ring Dips
False Grip Holds 3 X 15 Sec
30 Toes to Bar



Strength


Front Squat

3 X 3 @ 70% 1RM
3 X 3 @ 80% 1RM
AMRAP @ 90% 1RM



WOD

Front Squats @ 195/95

12-9-6


Bar will be from ground



Scale as Appropriate

Thursday 14NOV13

Mobilize to Stay Alive



Skills

50 DU
5 Skin the Cat
20 V ups


Strength


Strict Press

3 X 3 @ 70% 1RM
3 X 3 @ 80% 1RM
AMRAP @ 90% 1RM



WOD

30 Thrusters @ 115/65


Scale as Appropriate

Handstand Walk Progression

Details at GymnasticsWOD

Wednesday 13NOV13

Mobilize to Stay Alive



Skills

Handstand Progression
Snatch Balance 5X5


Strength


Deadlift

3 X 3 @ 70% 1RM
3 X 3 @ 80% 1RM
AMRAP @ 90% 1RM



WOD

20 Minute AMRAP

10 T2B
10 Squat Cleans @ 135/75
10 Burpees

L Sit

Details at GymnasticsWOD

Tuesday 12NOV13

Mobilize to Stay Alive



Skills


Max Pistols or Air Squats
Max Wall Walks
L-Sits 4 X 30 seconds



Strength


Power Cleans

3 X 3 @ 70% 1RM
3 X 3 @ 80% 1RM
AMRAP @ 90% 1RM



WOD

Death by Muscle up or Strict PU



Scale as appropriate

Monday 11NOV13 - Veterans Day WOD

Mobilize to Stay Alive



Skills


Max Muscle ups or Ring PU
Max Height Box Jump



Strength


Back Squat

3 X 3 @ 70% 1RM
3 X 3 @ 80% 1RM
AMRAP @ 90% 1RM



WOD

"Veteran's Day Cab Ride"

WOD

3 RFT

30 DU
10 OHS 135/95

then 3RFT

10 HSPU
40 Yard Golf cart push with Veteran at wheel


Scale as appropriate

Friday 08NOV13

Mobilize to Stay Alive



Skills


For Time - 500M Row
Max Ring Dips



Strength


Front Squat

5 X 5 @ 65% 1RM
5 X 5 @ 75% 1RM
AMRAP @ 85% 1RM



WOD


"Jack" 

20 Minute AMRAP

10 Push Press @ 115/65
10 KBS
10 Box Jumps @ 24/20


Scale as appropriate

Thursday 07NOV13

Mobilize to Stay Alive



Skills


Max Toes to Bar
Max Ring Dips



Strength


Strict Press

5 X 5 @ 65% 1RM
5 X 5 @ 75% 1RM
AMRAP @ 85% 1RM



WOD


"Mary" 

20 Minute AMRAP

5 HSPU
10 Pistols
15 Pull Ups


Scale as appropriate