Tuesday 11/04/2014
Warm up: band mobility shoulder stretch
Roll out (not an option DO IT!)
Elevated hamstring stretch
8 inch worms
Strength: Wendler deadlift
WOD: 15 minute AMRAP
20 double unders
10 wall balls (20/14)
5 deadlift (225/135)
Monday 11/03/2014
Warm up: 3 rounds of Cindy, 5 pulps, 10 pushups, 15 squats
then 400m run.
Strength: Wendler bench press
If you dont have a max to work off of, then 4 sets of 5 reps with a progressive load.
WOD: 4 rounds for time
3 bench press (205/105)
200m run with a plate (45/25)
1 rope climb
Extra Credit: 100 hollow rocks
Friday 10/31/2014
U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.
“Brian”
3 rounds:
5 rope climbs
25 backsquats 185/135
Thursday 10/30/2014
Start ’em young!
Strength: Bench press
WOD: 15 rounds for time
1 minute row for calories
1 minute rest
Score is total calories at the end.
If there are not enough rowers, then half the class will do the WOD first, and then bench press.
Wednesday 10/29/2014
2013 SoCal Regional
Strength: Wendler deadlift
WOD: 15 minute AMRAP
15 Russian KBS (70/53) eye/head level
10 Pistols
5 Burpees
Extra Credit: Max tire flips in 1 minute
Tuesday 10/28/2014
Curls may have happened before.
Strength: Wendler Press
EMOM for 8 minutes
7 floor press (no heavier than 165/105)
10 (4-count) flutter kicks while holding the bar
If you go too heavy, you wont have enough time to finish within the minute!
TABATA:
Ring rows
*1 minute rest
Air squats
*1 minute rest
Pull-ups
*1 minute rest
Lunges
Score is lowest rep maintained
Monday 10/27/2014
Sled team work from last week.
Strength: Wendler Squat
WOD: 3 rounds for time
10 Thrusters 135/95
20 Sit ups
30 Push ups
Extra Credit: Tabata
Weighted planks 45/25
Friday 10/24/2014
Did you put your equipment away this week? Guess not…….
“CIA Seven”
7 Rounds of:
7 Thrusters 135/95
7 K2E
7DL 245/155
7Burpees
7 KBS 70/53
7 pullups
Thursday 10/23/2014
NO BIG DEAL!
Warm up– 2 rounds *1 tower run* 7 burpees * 7 squats* 7 sit ups* 7 jumping jacks
Stretch- 3 wall sits hold 10 sec*5 wall leg swings each leg* high med low wall shoulder stretch each arm* good mornings* flag pole* shoulder rolls* wall/abmat groiner stretch
Skill/Ollie Work- from rack
2 push press +1 split jerk
2 push press+1 split jerk
1 push press + 1 split jerk
1 push press+ 1 split jerk
1split jerk
1 split jerk
Each is 1 rep. Proggressive loading. Focus on speed and technique rather than a load.
WOD FOR TIME
3 rounds
200 M Run
15 floor press 155/95
Wednesday 10/22/2014
Strength: Wendler Deadlift
WOD
21 min AMRAP
1 mile (only once but included in 21 min)
10 Chest to bar Pull-up
20 weighted box step ups 65/53
30 KBS 53/35
40 Lateral Box jumps 20/18
50 Goblet Squats 53/35
*Extra Credit Partner 1 lap sled drag pull