Monthly Archives: November 2015

Monday 11.30.15

WOD:

In a 10 min Window:

1 Mile Run

Max Clean and Jerks (135/95) in remaining time

  • 3:00 min rest

In a 7 min Window:

800 Meter Run

Max Power Snatch (115/80) in remaining time

  • 3:00 min rest

In a 4:00 Window:

400 Meter Run

Max Thrusters (95/65) in remaining tie

HAPPY THANKSGIVING !!!

happy thanksgiving_t

Wednesday 11.25.15

897Turkey Day’s Eve … Hump Day !!!

A) Strength ( Day 6 )

75% (+10#)

Squat 5 x 7

B) WOD: 4 Rounds

Max Rep Bench Press (RX=Body Weight)

1:00 Rest

1:00 Row Max Cal

3:00 Rest

C) ” Cash Out ”

5 min AMRAP: DU/Singles

  • Every trip up, complete 10 Ab mat SU

Tuesday 11.24.15

Terrific Tuesday !!

Warm- up:

4 Rounds

5 L – PLU

10 Push Ups

15 Sit-ups

Holleyman:

30 Round 🙂

5 WB

3 HSPU

1 PCLN (225/155)

 

 

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