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

Wednesday 06NOV13

Mobilize to Stay Alive



Skills


Max Strict HSPU and/or Max Handstand Hold
5X5 Squat Snatch @ 75%1RM or OHS technique



Strength


Deadlift

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



WOD


"Nancy Lite"

3 RFT

Run 400M
15 OHS @ 95/65


Scale as appropriate

Tuesday 05NOV13

Mobilize to Stay Alive


Skills


Max Strict PU
Max Push Ups



Strength


Power Cleans

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


WOD


"Brenton"

5 RFT

100' Bear Crawl
100' Broad Jump
3 Burpees after every 5 Broad Jumps


Scale as appropriate

Monday 04NOV13

Mobilize to Stay Alive


Strength


20 Minutes to Heavy Strict Press



WOD


"Klepto"


4 Rounds for Time

27 Box Jumps
20 Burpees
11 Squat Cleans @ 135/95

New Facility!!! Behind Softball Field