10/28/2013 OPEN 13.4 CnJ and T2B Strength Front Squats

WOD 13.4…7 min Amrap

3 Clean and Jerks 135/95-Competiton Group—115/65 Metcon Group

3 Toes to Bar

6 CnJ

6 T2B

9 CnJ

9 T2B…and on up until the 7 minutes is through. 

If you cannot go 135/95 don’t worry, do less weight, PERFECT FORM, and go FAST!

Strength

5x4x3x2x1 Front Squats…Get HEAVY.

POST

3 x Max rep Strict Pullups, One Band heavier than you normally use.

If you HAVE Strict Pullups already…use RED!!!

10/24/2013 “DU/DHP”

Skill

5 Evos of The Bear Complex 95/65-45/35

WOD

50-40-30-20-10  Double Unders

1 DHP Complex:

3 Deadlifts

2 Hang Cleans

1 Push Press

2 Hang Cleans

3 Deadlifts

Weights

155/105—135/95—115/85—95/65—75/55

***Once you pick up the bar for the DHP you cannot set it down or rest on the Ground***

Do 50 DU then 1 DHP, 40 DU then 1 DHP….End with DHP.

If you Drop the bar it is 5 Burpee penalty.

10/23/2013 4 RFT Run/MedballAbmat/DiamondPushups

WOD 4 RFT

400m Run

20 MedBall Abmat Situps 20/14

10 Diamond Pushups

5 WallBalls (Must be UNBROKEN or Start back at 1)

Strength  

Make-up Back Squats 4×4

OR

5 x 5 Box Squats

No Weight to Very Light Weight to learn form.

10/22/2013 Backsquats then 3-6-9-11-13 Playtime

Strength 4×4 Backsquats

135/95 and go up Big!

WOD 3-6-9-11-13

Bar Over Burpees

Front Squats 

Push Press

Jumping Lunges (2ct)

X-Grit 135/85

115/75

95/65

10/21/2013 4rdsDU/WB/DL…Tabata Core WORK

WOD 4 RFT

30 DU/90 Singles

15 Wall Balls 20/14

7 Deadlifts 60% of 1 RM DL

Tabata Core Work

10/17/2013 Bench Press then EMOM SDHP/GOBLET SQUAT

Strength 

5×5 Bench Press 75% BW and Up

or 135/95 and Up

WOD

30 Second EMOM

1 SDHP  70/53/44/35/26…Pick Your Poison!!!

1 Goblet Squat

ADD 1 Rep Every Min until Failure

 Gritter         #       Reps

Cole             70       8

Todd             70      8

Clayton        70      7

Marcos         70      7

Jeff                70      6

David            70      6

Charlie         53      10

Hal                53      10

Shawn          53      10

Nat                53      9

Steven G.     53     9

Van               53      9

Bryan           53      8

Joe F            53      8

Scott            53      8

Steve S.       53      8

Clement       53     7

Lane             53      6

Kelly OH       44      9

Bre                44      8

Celeste        44      8

Kathy           44       8

Robin            44      8

Anne             44      7

Bryce            44      7

Carole          44      7

Katie B.        44      7

Laura            44      7

Katie G.        44      6

Jane             35       8

Mandy          35      7

Randi            26      6

Jan           15/AS    7

Kate         15/AS   

Robbie          ??      7

Christina      ??      6

10/16/2013 Row/DU/Run then 1000m Row for the Board

WOD 4 rounds for SMOOTHNESS(Not Time)

200m Row

50 Double Unders/150 Singles

200m Run

Rest 5 min or So

1000m ROW for the Board!!!

This should be a Race and you should be SPENT afterwards!

CORE WORK

100 Flutterkicks (2ct)

10/15/2013 OH Walking Lunges then Deadlift/Pullup Work

WOD 10 min Amrap

3 Burpee to Plate Touch 45/35

6 Pushups (Toes on Plate)

9 Overhead Walkng Lunges

WOD II Not for Time but try and go UNBROKEN

2-4-6-8-10

Deadlifts 150%/100% Bodyweight

Strict Pullups

10/14/2013 8min Amrap then Backsquats

WOD

8 min Amrap

8 Burpee Box Jumps 24/20

12 Wallballs 20/14

4 Toes to Bar

Strength

5×5 Backsquats

10/11/2013 Make-up Day or “Jacob Choice”

WOD 

Make-up a WOD from this week you missed

OR

Jacob Choice

5 rds of

30 DU/90 Singles

20 Abmat Situps

10 Pushups (hr)

5 WallBalls 30/20