Wednesday, October 23, 2013
Tuesday, October 22, 2013
Wednesday 23OCT13
Mobilize to stay alive
Fitness Group
WOD
Teams of 2
30 Minute AMRAP
Run 400 meters as team
15 Burpees; partner holds plank
Run 400 meters
15 Burpees; partner holds plank
Switch partners every round
Stretch
Performance Group
Rest Day
Fitness Group
WOD
Teams of 2
30 Minute AMRAP
Run 400 meters as team
15 Burpees; partner holds plank
Run 400 meters
15 Burpees; partner holds plank
Switch partners every round
Stretch
Performance Group
Rest Day
Monday, October 21, 2013
Tuesday 22OCT13
Mobilize to Stay Alive
Fitness Group
4 Rounds NFT
8-10 Turkish Get up
10-12 BJ
10-12 KBS
10-12 V-Up
then
WOD
"Baby Grace"
30 Clean and Jerk @ 95/65
Performance Group
Clean
1-1-1-1-1-1-1
Jerk
1-1-1-1-1-1-1
Max Pull ups
WOD
Annie
50-40-30-20-10
Double Unders
Ab Mat Sit ups
Fitness Group
4 Rounds NFT
8-10 Turkish Get up
10-12 BJ
10-12 KBS
10-12 V-Up
then
WOD
"Baby Grace"
30 Clean and Jerk @ 95/65
Performance Group
Clean
1-1-1-1-1-1-1
Jerk
1-1-1-1-1-1-1
Max Pull ups
WOD
Annie
50-40-30-20-10
Double Unders
Ab Mat Sit ups
Sunday, October 20, 2013
Max Monday 21Oct13
Mobilize to stay Alive
WOD
15 minutes to max back squat
15 minutes to max strict press
Maximum Double Unders
Stretch
WOD
15 minutes to max back squat
15 minutes to max strict press
Maximum Double Unders
Stretch
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