WODs

Friday Balance 11.21.2014

A. 1 1/4 Back squat 5, 5, 3, 3; rest 3 min
B. Power clean x1/Squat clean x1/Front squat x3; rest 2 min x5 complexes
+
On the min for 18 min
Odd- 10 thrusters 75#/55
Even- 7 ghd sit ups

Thursday Fitness & Balance 11.20.2014

Warm Up is A
A1. 3 Skin the Cats tucked
A2. 5 Jackknives from Knees
A3. 20 second L-Sit with knees bent
A4. 5 Muscle-Ups ** Work Transitions**
rest 3 min; 3 sets

B1.12 Ring Dips
B2.12 Ring Pullups
B3.12 Ring Pushups
B4.12 Toes Through Rings
Rest 2 min; 2 sets

C. L-Sit AMSAP Floor x 4
(Mods Tuck,single leg tuck) Feet off the FLOOR!!

Wednesday Fitness & Balance 11.19.2014

10 min AMRAP: 70%

5 Wall Ball

20 sec FLR

300m Run

Rest 3 min

10 min AMRAP: 80%

Row 250m

10 box Jump (step down)

10 Renegade row (5 per arm)

Rest 3 min

10 min AMRAP: 90%

30 Double Unders

8 Pull-ups

6 Burpees

Tuesday Fitness 11.18.2014

EMOM for 8 min:
Odd- TNG Deadlift 8 reps
Even- HR Push-ups in 30 sec
+
30 min AMRAP Partner
P1 50m Sled push (grinder pace)
50m sled pull
P2 FC with partner along side until finished

Tuesday Balance 11.18.2014

A. Paused below the knee power clean 2, 2, 1,1; rest 2 min
B. Deadlift 3, 3, 3; rest 2 min
+
5 TnG power snatch
Airdyne sprint 10 seconds @100%
Rest 1:50
x4
+
5 TnG deadlift
Prowler push 10 seconds @100%
Rest 2 min
x4

Monday Balance 11.17.2014

A. Split jerk clusters 1.1.1.1.1x3; rest 15 seconds/rest 3 min
B. Close grip bench press 3, 3, 3; rest 3 min
+
10 min amrap @85%
5 ring dips
10 meter bear crawl
15 calories rowing
Rest 6 min
x2

Monday Fitness 11.17.2014

A.1 DB Walking Lunge-Front Rack 7-9 per leg;
A.2 DB Push-Press 7-9 x 6 rest 2 min; x 4

B1. Ring Row 8-10 @ 3102; rest 30 sec
B2. 20 tough Russian swings; rest 90 sec x 4
+
1 min FLR
:30 Sec r Side Plank
:30 Sec l Side Plank
1 min Arch Body Hold
x 3

Saturday 11.15.2014

A. Back squat 3, 3, 3, 3; rest 3 min
B. Hang squat snatch from high hang; 2 reps on the min for 8 min @65% of 1rm
+
On the min for 16 min
Odd- 10 wall balls
Even- 10 box jumps 20"

Friday Balance 11.14.2014

A. Power snatch 3, 3, 3; rest 2 min
B. Power clean from below Knee; 2, 2, 2; rest 2 min
+
3 min amrap @100%
10 kbs 2 pood/1.5
row 100m
rest 12 min
x2