WODs

Balance Friday 11.28.2014

A. Weighted chin up 1, 1, 1, 1, 1; rest 2 min
B. Bent over rows 8-10x3; rest 1 min bw arms
+
6 min amrap @85%
3 pull ups
Airdyne 5 calories
Rest 3 min
6 min amrap @85%
3 ring rows
Run 50m
Rest 3 min
6 min amrap @85%
3 pull ups
Airdyne 5 calories"

Fitness Friday 11.28.2014

A. Cluster Light Fast and Perfect
3 TnG Power Snatch
. rest 10 sec
3 TnG Power clean & push Jerk
. rest 10 sec
3 Thurster
Rest 2 min
x4

Rest 2 min
+
For Time:
200m Waiter Walk R
30 Burpees
200m Waiter Walk L
60 DB Squats (weight held at shoulders)

Wednesday Fitness & Balance 11.26.2014

The Pilgrims Progress
"Don't Be A Turkey"
5 rounds of:
5 pull-ups
10 push-ups
15 squats
Then,
4 rounds of:
8 handstand push-ups
15 kettlebell swings
Then,
3 rounds of:
15 box jumps
15 knees-to-elbows
Then,
2 rounds of:
20 wall-balls
30 sit-ups
Then,
1 round of:
50 burpees

Balance Tuesday 11.25.2014

A. Back squat with chains @ 3.2.x.1 6, 6, 6; rest 3 min
B. OHS; 2 reps on the minute for 10 min @60% 1rm
+
On the min for 20 min
Odd- 10 hang squat snatch 75#/55#
Even- 5 toes to bar

Fitness Tuesday 11.25.2014

EMOM for 10 min:

Odd- 6 Hang Squat Cleans
Even- 30 sec AMRAP perfect push-up burpee

+

35 min AMRAP:

200m Run
4 Wall Walks
50m Farmer Carry

Fitness Monday 11.24.2014

A. Front Rack DB (at shoulder) walking Lunge. every step Push Press DB 16 steps, rest 90 sec; x 4
B. 5 Assissted Pull-ups EMOM for 10 Min
+
EMOM 10 min
ODD DB Pendlay Row 10 rep (DB in each hand)
Even 30 sec Ring FLR
+
L-Sit Hold Accumilate 3 min
(Mod Tuck,SL Tuck)
+
For Time:
100 Air Squats

Balance Monday 11.24.2014

A. Power snatch 2, 2, 2; rest 2 min
B. clean high pulls 3, 3, 3; rest 2 min
+
3 min amrap @100%
10 power clean 115#/85#
30 double unders
rest 12 min
x2

Saturday Balance 11.22.2014

A. 2-4 muscle ups on the minute for 10 min (skip min if you fail)
B. Weighted chin up clusters 1.1.1.1x4; rest 20 seconds/2 min
+
Row 30 seconds @85%
Rest 30 seconds
x20

Saturday Fitness 11.22.2014

A. Weighted Pull-up build to a 3RM

+

@80-90%

1 mile Run

5 Hang Power Clean

2 Wall Walk

800m Run

10 Hang Power Clean

4 Wall Walks

600m Run

15 Hang Power Cleans

6 Wall Walks

400m Run