28 Movember 14 Black Friday WODs

Coach Choice

10 MIN EMOM:

KB Snatch 2 each arm AHAP;  Toes 2 Bar

then 3 min after final set:

For time
50 x Box Jumps 24/16
40 x Deadlift (155/105)    
30 x Burpee
20 x Power Clean (155/105)  
10 x WallWalks

Cashout

35 GHD situps

35 Weighted Hip extensions

27 Movember 14 Fight Gone Bad the Main Event

Fight Gone Bad the Main Event

5 Rounds of Fight Gone Bad

Great Job Everyone..

5 Rounds of 1 minute of each:

Wall Balls 20/14
SDHP 75/55
Box Jump 20/14
Push Press 75/55
Row for kCal
Rest

26 NOV 14 2 RM Push Press and a little burner....

10 Turkish Getups each arm (full TGUs light and moderate weight)

20 Primal Pull through

30 Push Press with bar

15m to find Find 2 RM Push Press

50 Doubles

Row 500 m

Run 800m

Row 500m

50 Doubles

50 Weighted AMSU

25 Nov 14 A new spin on a classic rep scheme and some Turbostone work....

50 Jump rope singles 50 1 leg hops each side

3x 30 sec

Battle Ropes

Squats

Kb Swings

Handstand work

5x3 Strict

21-15-9

Shoulders to Overhead 115/95

Pull ups

Doubles

1 200m Sled 90/60

Rest 5 min

5 Min Stone Ground to shoulder AMRAP 110/75

Cash out

50 Good mornings with bar

24 Nov 14 Nancy

25 Singles/25 hops each

Pushups

Med ball cleans

5x5 Ring Pushups

5x5 Ring pullups

5x5 Ring Dips

‘Nancy".

Five rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Scale run with 500m row, or 500m bike

 

 

 

 

22 NOV 14 Nasty Girls and the Pineapple Open

Warmup:

Primal pullthroughs

KB Goblet Squats

Pushups

Bench Press

10-1

50% 1RM Should be pretty light

partner up with someone and 1 benches then next

10 min total

WOD

Nasty Girls

“Nasty Girls”

3 Rounds, for time:
50 Air Squats
7 Muscle-Ups (14/14 pullups and dips)

10 Hang Power Clean (135lb)

Banded Pull Throughs

Banded Crunches

21 NOV 14 Festivus 14-3

Warmup:
DROM PVC

Hurdles

Tire flips

Run

Strength:

Find 1 rm Sumo Deadlift

WOD

Festivus 14- 3 10 min AMRAP

50 bar over burpees

30 Back Squats 95/65

10 T2B

Mobilize lower back

20 Nov 14 Isabel Anyway

Skill

Muscle up progressions

5x3 ring dips

5x5 ring pullups

3x ring holds

Isabel

Anyway

30 Snatches for time

Same as the Anyway grace any weight you want to use you must move 4050/2850 pounds in  snatch motion, athlete picks the implement, and weight to achieve the goal.   

Keg, bar, Kbs

Shoulder Mobility

Internal and external, front and back and banded crunches

19 Nov 14 Squats and runnin....

 

DROM PVC

Inch worms

Lunge steps

Pushups

Primal Pull throughs

KB Jerk test 5 min

Men 2 bells

Women 1 bell

EMOM Back Squat

65% 1 RM

Start with 2 then

+2 every round until failure then 800m run

Score is last number Completed

Mobilize and socialize

19 Nov 14 Back Squats

 DROM PVC

Inch worms

Lunge steps

Pushups

Primal Pull throughs

KB Jerk test 5 min

Men 2 bells

Women 1 bell

EMOM Back Squat

65% 1 RM

Start with 2 then

+2 every round until failure then 800m run

Score is last number Completed

Mobilize and socialize

18 NOV 14 Hippy Pull

Hooverball

Skill Specific warmup for Clean and jerks….

Hippy Pull

30 Clean and Jerks

30 Kcal Row

Rest 5 min

As many Double unders as possible in 2 min

Cashout

Banded Pull Throughs
3x10

kneeling Banded Crunches

3x 10 holding for 1-2 sec each time

17 NOV 14 I Heart Burpees....

 Warmup:
DROM Indian Clubs

Bear Crawls

Crab Walks

Duck Walks

Pushups

Strength:

5x5 Ring Dips

5x5 Ring Pullups

5x3 HSPUs (Strict)

WOD

50-40-30-20-10x

reps

Burpees

AMSU

Cashout

30 Weighted Hip extensions

14 Nov 14 Filthy Fifty

For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good mornings with bar
50 Wall ball shots, 20 /14
50 Burpees
50 Double unders(scale today is 25 double under attempts)

13 Nov 14 The Turbo WOD

Row 500m,
joint mobility
10 PVC OH squats
10 PVC OH walking lunges
10 PVC good mornings
10 pull ups
Burgener warm up

 

Find 1 RM Power snatch

15 Min

10-1

Atlas Stone G2S 110/75

Toes to bar

Cashout

50 good mornings with bar

12 Nov 14 Shoulder Press, Push Press, and Push Jerks

Warmup

DROM with PVC

 45 minutes for

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps