11-23-16: Happy Trails, Nicole!

WOD:
WOD 1:  
25-20-15-10-5
Row Calories
50-40-30-20-10
Abmats with KB Between Feet (Squeeze!)
Then, Immediately Into
WOD 2:
20-15-10-5 
KB Swings, Russian Heavy
:30 Plank

We Will Miss You, Nicole!  Hope Ohio Treats You Well, but if NOT…Come HOME!!!!

11-18-16: Flippin’ Friday

Skill:
Snatch Wave
5@55%, 4@65%, 3@75%
Then
5@65% 4@75%, 3@85%

WOD:
20 Min AMRAP
3 BMU / 6 CTB Pullups / 8 Pullups
10 Russian KB Swings  88/53
3 Goblet Squats
25 Abmat Situps
3/2 Tire Flips  400#

11-17-16: How ’bout some shoulders?!

Skill:
Clean & Jerk Wave
5@55%, 4@65%, 3@75%
Then
5@65%, 4@75%, 3@85%

WOD:
30-25-20-15-10
Wallballs  20# to 10′ / 14# to 9′
HR Pushups  (HSPU 15-13-10-8-5)
200m Run

11/16/17: Hopped Up Deadlifts

Skill:
A.  Deadlifts
5@45/55/65%
3@75/85/90%

WOD:
B.  5 RFT
12 Deadlifts @ 65% of 3 Rep Touch and Go from Skill
4 Bar Over Burpees
10 Bar Hops
200m Row

Choose One:
C1.  300 DU for Time
C2.  Accumulate 5 Minutes of Plank
C3.  800m Burden Carry   75# Log “Pork Chop” / 30# Medball

11/15/16: KB, Pullups, Squats….

Skill:
Establish a 5RM Thruster

WOD:
20-15-10-5
KB Swing Russian  70/44
Pull Ups
Goblet Squats

11-14-16: For Frank

WOD:
“For Frank”
20 Backsquats 225/155
2 Mile Run
20 Backsquats

RIP Frank Littrell Bahin (10/20/36 – 11/11/16)

11-11-16: DT loves Karen

WOD:
5 RFT
12 Dead Lifts  155/105
9 Hang Power Cleans
6 Push Jerks
30 Wallballs  20# to 10′ / 14# to 9′
200m Run

11-10-16: No Time Thursday

WOD:
6-8 Rounds NFT
5 CG Bench Press (Start at 50% 1RM, Add Weight Each Round and Build to a 5RM)
5 Ring Dips
10 Walking Lunges
:30 Plank

11-9-16: EMOM and Row Repeats

Skill:
Push Press
6@45/50/55%
4@60/65/70%
Comp=8 Reps at Each %

WOD:
A.  EMOM (Alternating) x 5 Rounds
1.  5 Strict Pullups/8 Banded Strict Pullups; Comp = 3 BMU
2.  10 KB Swings Heavy Russian; Comp = 111/88/70/53
3.  15 Plate Situps  35/25; Comp = 45/35

B. Rowing Intervals
300m x 3; 1 Min Rest Between Rows

11-08-16: 6 Rounds

Skill:
5 x 5 Sumo Deadlifts

WOD:
6 RFT
400m/200m Run
5 Deadlifts   275/145 or 80% of 1RM
4 Bar Over Burpees
25 DU / 75 Singles