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

Freaky Friday 01NOV13

Mobilize to Stay Alive



Fitness Group


3 Rounds NFT

4 Wall Walks
10 Strict PU
10 Ball Slams


WOD

"Barbara"



Performance Group


EMOM 20 Minutes

Push Press add 2 rep @ 65%

then

Snatch Halting Deadlifts

1*1*1

then

Death by Squat Cleans

Thursday 31OCT13

Mobilize to Stay Alive

3 Sets NFT

6 Wall Climbs
6 Skin the Cat
12 Butterfly PU


Strength

3 Sets Clean Pull

1*1*1

Rest 10 sec between singles

5 Sets

5 Front Squats

4-3-2-1*1

Rest 3 Minutes


WOD

5-10-15

Thrusters @ 115
Box Jumps

Wild Wednesday 30OCT13

Mobilize to Stay Alive


Fitness Group


Skill Work

15 Toes 2 Bar
30 Double Unders
15 Ring Dips


WOD

Bench Mark Girls


Group 1

Karen

150 Wall Balls for time


Group 2

Helen

3 rounds for time

400 Meter Sprint
21 Kettle Bell Swings
12 Pull ups



Performance Group


20 Minutes to Heavy Heave Power Jerk.


4 Minute AMRAP

2 HSPU
4 Ring Dips

6  HRPU

Rest 3

6 Minute AMRAP

3 HSPU
5 Ring Dips
7 HRPU

Rest 3

8 Minute AMRAP

4 HSPU
6 Ring Dips
8 HRPU