24 OCT 14 Cleans and Pulls

Warm up:

-Indian Clubs

-Ero

- With a 45/25  bumper plate

20 SDL (plate is flat to ground, straddle it and let edge tilt and touch for 1 rep)

20 Thrusters (head through)

- Weighted KB AMSU 3 x 10

-Weighted pull-ups 5 x 2

5 RFT (15 min cap)

10 Hang Cleans 135/95

10 Pull-ups

23 Oct 14 15 min AMRAP of fun

Warmup:

-ERO

- 3 Rds (bar only)

10 P. Press

10 Bicep curls

10 DL

Run 100 M (no bar)

-One arm KB Press 3 x 10 each arm

-KB crush curls 3 x 10

Amrap x 15 min

10 SDHP 75/55

20 P. Press 75/55

30 DU

22 Oct 14 300 Meltdown

Warmup:

-Indian clubs

-2 min Paleo Chair (sitting in bottom of squat pushing elbows out against inside of knee shifting back and forth to open up hips and ankles, keep chest as vertical as possible)

 -3 Rds of  Cindy

BB standing Tricep extensions 3 x 10

-Barbell Shrugs 3 x 10

300 Meltdown 53/35 KB

For time

25 V-ups

50 KB Snatches (25/25 each arm can break it up however they want)

25 pushups (regular)

50 Russian KBS

50 No pushup/ No jump burpee


50 Clean and Jerks

50 Mountain Climbers (4 count) “one , two, three, ONE, …One , two, three, TWO, so on and so forth

=300

Last done June 13

21 Oct 14 Tank Top Tuesdays

Tank top Tuesdays

(75%, 85%, 95%)

FSQ 5/3/1+

Press 5/3/1+

Accessory Work

-Belt Squats 3 x10 use KB

-Weighted Hip ext 3 x 10

-Barbell Curls 3 x 10

WOD:

“Lite” 5 min KB SN test

35/16 lb

20 Oct 14 Meathead Mondays

Meathead Mondays

(75%, 85%, 95%)

BSQ 5/3/1+

DL 5/3/1+

Accessory Work

-Rev Hyper  3 x 10

-Partner GHR  3 x 10

-One arm KB Row 3 x 10 each arm

WOD:  AMRAP x 5

3  Strict Pullups

5 Pushups

7 ASQ

18 OCT 14 prepping for the storm

5 RFT
250m Row
100 Sled drag
10 wall balls
5 Hand Release Pullups

17 Oct 14 Donna's Birthday is all about the Bench, no Treble....

Warm up:

-Indian Clubs

-3 Rds

Bear crawl from 1 rig and back

7 Pushups

3 Strict pullups

-Weighted KB AMSU 3 x 15

-Weighted pull-ups 5 x 3

Amrap x 10

7 Bench press @ 75%/65% 1RM

20 AMSU

Alternate after 10 min

One person must be spotting the whole time