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