Month: November 2013

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