11/4/2013 Time for REPEATS!

WOD 5 min EMOM

5 rounds of

800m Run (:00-4:00)

5 Squat Cleans (4:00-5:00) (65% of 1 rm)

You have the first 4 mins to complete your 800m Run, rest until 4:00 then 5 Squat Cleans in the 4-5 min.  At 5:00 start your next 800m.

If you fail to do your 800m in Sub 4 mins do a 600m.

1/1/2013 “Master Threat Triplet” or Make Up

WOD “Masters Triple Threat”

3 min Amrap

10 Thrusters 95/65

10 Pullups

REST :30 seconds

3 min Amrap

10 Power Cleans

10 Burpees

REST :30 seconds

3 min Amrap

10 Push Press

10 Box Jumps

CORE

30 SlamBalls 30/20

10/31/2013 Don’t Be SCARED it’s only 3 WODS

Metcon WOD

12min AMRAP

15 WallBalls 20/14

30 Double Unders/90 Singles

Strength WOD (NOT FOR TIME)

5×3 Deadlifts 225/135 and UP!

Skill WOD (NOT FOR TIME)

3 Rounds

10 Overhead Squats 45/35

15 GHD/25 Ambat Situps

10/30/2013 Rowing Intervals 30/30r…WOD II Man-O-Wars

WOD I

10 Intervals of :30/:30r Rowing for Meters

WOD II

5 RFT

10 Man-O-Wars (alt arms)

20 Sidetaps

10 Mountain Climbers

DB Weights: 

70/50

50/35

40/25

30/20

10/29/2013 5+4+3+2+1+ RFT Deadlift to Squat Clean/Flutter/Run

WOD 5+4+3+2+1+ RFT

5 Deadlifts

Into Squat Clean on 5th Deadlift

10 Flutterkicks(2ct Over Bar)

Run 400m on each (+)

Post WOD

25 Jumping Lunges (2ct)

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