November 30, 2013

Warmups:

Hips hams and shoulders

Oly: 

Snatch: heavy single then 80% (of today's best single) x 1 x 4       

Clean and jerk: heavy single then 80% (of today's best single) x 1 x 4       

WOD:

3 rounds 50 m farmers carry heavy

12burpees

For time

AOD

November 28, 2013

Happy Thanks Giving!!!

Stay consistent, be responsible for recovery and GFH

AODoitallday

November 29, 2013

Warmup:

10 min hips and shoulders w bands

5 min airdyne

Oly:

Snatch: 75% x 2, 80% x 1 x 3   

Snatch pull off blocks 85% x 3 x 5       

Snatch push press: 87% x 3 x 2       

Back squat: 87% x 3 x 5       

Assistance:

Hypers x 3 x 25 x 180#

WOD:

Row 250

30 hip ext. 

30 sit-ups

Row 500 

20 hip ext

20 sit-ups

Row 750

10 hip ext

10 sit-ups

For time

AOD

November 27, 2013

Warmup:

Hips/ hams/ shoulders

Row 1k

Sprint 500m try and beat your last time

Oly:

 Clean and jerk 75% x 2, 80% x 1 x 2       

Clean deadlift: 115% x 3 x 5       

Front squat: 88% x 2 x 4      

WOD:

Sprint 100m

 X 8

For time

Rest 90sec

Rest 10 min

1.5 mile TT

AODone

November 26, 2013

Warmup:

Balls to Upper back 

Bands to hips

3 rounds:

3 Muscle up trans ( no dip) 

5 Free handstand push-up 

6 pistols 3/3

Row 1000m x 1

Oly:

Hang clean: 75% x 2 x 4   

Snatch balance: 80% x 2 x 2, 84% x 2 x 2      

Main: 

Thruster max  in up to 7 sets

Assistance:

Push press: 88% x 3 x 4     

Kettle bell clean and push press: 2 + 2 x 45 sec on 15 off x 5 (53/35)

WOD:

18-15-12-15-18

Hang snatch 95/65

Ring dip

TTB

For time

AOD

          

November 25, 2013

Warmup:

Bands and ball upper

Banded GM x light x 100

Run 800m 

Ghd back ext/ sit-up 2 x 10 

Oly:

Hang snatch: 75% x 2 x 4    

Jerk: 84% x 2 x 4       

Main:

Hit a heavy triple Good morning w/ light chains 

Assistance:

Clean pull off blocks: 85% x 4 x 5       

Back squat( of high bar max):  90% x 2 x 2       

Back extensions: 3 x 10 45/25

WOD:

9 rounds for time

3 hspu

6 deadlifts 185/115

9 pull-ups

24 double unders 

WOD 2:

15 min for distance ( you pick either row/ run/ bike/ swim(10min))

November 24, 2013

Recovery and skills day!

Stretch and Work on what you suck at

AOD