11-26-13

Warm Up: 3x 10 jumping air squats, inch worms, Walking Lunges

Strength: 5 Rounds of Barbell Complex with 1 minute Rest
              1 Deadlift
              2 Hang Cleans
              3 Front Squats
              4 Push Press
              5 Back Squats

WOD: 8 Rnds
           1 min Row
           30 Seconds rest
           Record Total meters rowed

11-21-13

Warm Up: 3x 200m Jog, 10 Ring Rows, 10 Shoulder Passes

Skill: Double Unders

MetCon: 60 Double Unders
               15 Push Ups
               15 Wall Balls
               40 Double Unders
               10 Push Ups
               10 Wall Balls
               20 Double Unders
               5 Push Ups
               5 Wall Balls

11-19-13

Warm Up: 3x 1 min row, 10 Good mornings, 15 air squats

Strength: 8 min EMOM 2 Deadlifts at 80%

MetCon:  Fran
               21-15-9
               Thrusters
               Pull Ups

11-16-13

Warm up: 3x burpee broad jumps, 30 base jumps, 10 ring rows

Strength: 3x3 shoulder press

Metcon: partner wod 10 mins 

              Partner 1 rows for one minute

              Partner 2 does push presses (75/55)

              Score is meters rowed and number of push presses

11-14-13

Warm Up: 200m run 10 push up 10 shoulder passes

Skill: HSPU

MetCon: 16 alt Tababta rnds

               HSPU

               Deadlifts 135/95

11-12-13

Warm Up: 3x 50 Base Jumps, 15 Air Squats, 10 Push Ups

Strength: 1 Rep Max Back Squat

MetCon: 8 Min AMRAP
               5 Pull Ups
               10 Push Ups
               30 Double Unders

11-9-13

Warm Up: Burpee Broad Jumps, 10 Should Passes, Inch Worms

Strength: 8 min EMOM 2 Hang Squat Snatches 50%-60%

MetCon: 7 min AMRAP
               1000m Row
               Max Reps Ground to Over Head 75/55

Score is ground to overhead reps

11-5-13

Warm Up: 3x 40 Base Jumps, 10 Burpees, 10 Ring Rows

Strength: 8 min EMOM 2 Power Cleans 2 Jerk 50-60%

MetCon: 10 Min AMRAP
               12 Air Squats
               8 Push Ups
               4 T2B

11-2-13

Warm Up: 3x 30 base jumps, 10 air squats, 10 ring rows

Strength: 4x3 Front Squat

MetCon: 4 Rnds for time
              10 Wall Balls
              200m Run with Wall Ball