Friday 11-29-13

Warm up–
400m run
10 OHS
Shoulder mobility
Dynamic stretches
Conditioning–
“Fran”
21-15-9
Thursters (95#/65#)
Pull ups
Tomorrow’s schedule:
8am, 9am, 5:30pm, 6:00pm, 6:30pm and 7:00pm
Warm up–
400m run
10 OHS
Shoulder mobility
Dynamic stretches
Conditioning–
“Fran”
21-15-9
Thursters (95#/65#)
Pull ups
Tomorrow’s schedule:
8am, 9am, 5:30pm, 6:00pm, 6:30pm and 7:00pm
Special Thanksgiving WOD
WODS @ 8am and 9am ONLY
Please keep in mind signing up for classes will be mandatory!
Happy Thanksgiving!!!
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Hang Squat Clean
3-3-3-3-3
Conditioning–
3 Rounds
3 min AMRAP
5 Hang Cleans (135#/95#)
5 HSPU
rest 1 min between rounds
Warm Up–
Roxanne
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Front Squat
1-1-1-1-1
Conditioning–
EMOM 18 mins
5 Pull Ups
10 Push Ups
8 Pistol squats (4L/4R)
Warm up–
4 Rds
:15 Jumping jacks
:15 Air Squat
:15 Mountain Climbers
:15 Jump squats
Skill–
Open Gym
Conditioning–
21 Deadlifts (155#/115#)
50 sit ups
21 Push press (155#/115#)
15 Deadlifts
50 Double unders
15 Push press
9 Deadlifts
50 sit ups
9 Push press
Warm Up
Double Unders
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength
Hang Snatch
5-5-5-5-5
Conditioning
21-15-9
Doube Unders
Snatch-grip Deadlift + Shrug (95#/65#)
T2B
Warm Up
30 Burpees for time
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength
10 minutes to find 1RM Power Clean
Conditioning
C2B Pull-up
Power Clean (135#/95#)
1-2-3-4-5….
10 Minutes
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
OHS
3-3-2-2-1-1
Conditioning–
“Nancy”
5 Rounds
400m Run
15 OHS (95#/65#)
Warm Up
500m Row
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength
Sumo Deadlift
3-3-3-3-3
Conditioning
3 RFT
20 KB SDHP (53#/35#)
30 Burpees
40 Sit-ups
Warm up–
Double Unders
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Push press
3-3-3-3-3
Conditioning–
6 min AMRAP
6 Pull ups
6 Wallballs (20#/14#)
rest 1 min
6 min AMRAP
6 Shoulder to OH (95#/65#)
16 Double unders