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