WED, 26 NOV 2014

V/N:
“Turkey Day Massacre”
40 min As many points as possible

In teams of 3, which will be picked out of a hat, you will have 40 minutes to accumulate as many points as possible by completing the following movements:
Gymnastics Movements
20 sit ups = 5pts
1 rope climb = 5pts
10 pull ups = 5pts
20 push ups= 5pts
20 kb swings (53/35) = 10pts
50 air squats = 10pts
5 muscle ups = 15pts
————————————
800m row = 5pts
30 Double Under = 5pts
50 single= 5pts
10 Burpee= 5pts
————————————
Barbell movement (95/65) = 1pt per rep
This can be anything-ground to overhead, power clean, snatch, sdhp, deadlift, front squat, back squat, push press, etc.
————————————
Team member 1 will be completing an 800m row

Team member 2 will be completing an AMRAP of any of the barbell movements

Team member 3 will be completing any of the gymnastics movements

**Once team member 1 finishes the 800m row, the team will rotate responsibilities**

It is the teams responsibility to keep track of all the point totals/reps. All reps for each movement must be done completely and properly in order for the points to count. WE WILL SEE YOU IF YOU CHEAT US!!!

We will have score sheets in class.

TUE, 25 NOV 2014

V:
Box SQT
5-5-3-3-3-1-1
*No more thatn 90% 1RM*

N:
Tempo Goblet SQT (5-3-1)
7-7-7-5-5-5-3-3-3
*THEN*
V/N:
21-15-9
KBS
T2B/K2E

MON, 24 NOV 2014

Warm-up (in class)
4rds
100 singles or 50 Double Under
8 Pull-up
1 Rig to Wall and Back Lundge
15 Sit Up(weighted)

V:
Behind the Neck Press
5-5-5-3-3-1
N:
KB/DB press
0-10-10-10-10
*THEN*
V/N
20 min AMRAP
9 HR PU
7 Box Jump
3 Burpee

FRI, 21 NOV 2014

Family Day!

Vets and Noobs, wodding together...mass hysteria!!!  (Ghostbusters tone)

THU, 20 NOV 2014

V:
20min to find 3RM Power Clean

*THEN*

5rds
30 Double Under
10 HSPU(STRICT)

N:
5k ROW

*THEN*

Weighted Sit-up
4x10

WED, 19 NOV 2014

V:
Behind the Neck Press
10, 8, 2x6,4

*THEN*
12 min EMOM
5 Power Snatch (135/95)

*THEN*
5 min (Cumulative) Parallel Hold
*BRING A WATCH*

N:
KB Press
10,8,2x6,4

*THEN*
12 min EMOM
5 Push Up
10 KB Swing

*THEN*

5 min (Cumulative) Plank Hold
*BRING A WATCH*

TUE, 18 NOV 2014

V : *Everyday Warrior WOD*(VETERAN ONLY SCALED or RX)
1RM OHS(RX)
1RM B SQT(Scaled)

N: Pull Up
ME-ME-ME-ME-ME (Strict)

V: 4RFT
20 KB Swing
20 OH Reverse Lundges (Use plate)

N: 9-7-5-3-1
Ring Dip
DeadLift
Burpee

MON, 17 NOV 2014

Warm-Up
4 RDS
100 Jump Rope Singles
10 Dive Bomber Push Up
15 Jump Squats
10 Sit ups (25# or less in hand)

Strength
V/N
Front SQT (5-3-1 tempo)
3-3-3-1-1-1

V:
20min AMRAP
5 Burpee
5 Box Jump
5 Pullup

N: "Grace (Light)"
1RFT
30 C&J

THU-FRI, 13-14 NOV, 2014

V:
50 DU(buy in)
15 Deadlift (155/115)
10 HSPU
15 Deadlift
8 HSPU
15 Deadlift
6 HSPU
15 Deadlift
4 HSPU
15 Deadlift
2 HSPU

N:
Rower Sprint
1 min Sprint, 1 min Rest
x6
*THEN*
2k for time

13NOV2014
Family Time!
Hint:
EMOM and Complex

WED, 12 NOV 2014

Everyday Warrior Battle Series WOD #2

12 Minute AMRAP
30 Double Unders (90 singles)
15 Wall Balls 20/14 lbs 10/9 foot targets
10 Deadlifts 185/135 or 135/95

TUE, 4 NOV 2014

V:
7 Minute AMRAP
2/2-4/4-8/8-16/16-32/32-64/64
Clean (135/95) (95/65)
Box Jump Over 24/20

N:
21-15-9
KB Swing
K2E
Then...
5xME Plank

MON, 3 NOV 2014

V:
9-7-5-3
DL (275/225)
Front squat (185/135)

N:
1 RFT
100 Air Squats
Then...
21-15-9
Pull-ups
Burpees