Sunday Funday

100 foot farmers carry

ME unbroken set of hspu

Continue this until 50 hspu are completed

 

Core wod:

3 rounds

12 kb halos

10 plate situps

Team Saturday

In teams of 2 with only 1 person working at a time

5 minute AMRAP

Front squat (95/63)

5 minute AMRAP

Sumo-Deadlift High-pull

5 minute AMRAP

Box jumps (24/20″)

5 minute AMRAP

Burpees

 

 

November 29th

1) Hang Clean and Jerk 3×3 at 65%

2) Squat 3×3 at 60%

3) Metcon Grace

30 clean & jerks 135/95#

Core: 4 min amrap tgu kb 53/35#

November 27th

Hang Squat Snatch: EMOM for 12 min @ 90%

Front Squat: 65%x5, 75%x3, 85%x1

Deadlift up to 3rm

WOD:

3 rounds:

5 Snatch @ 75%

15 OH plate lunge 45/25#

5 Box Jump 30/24

15 OH plate lunge 45/25#

November 26th

EMOM FOR 10 MIN C2B PULL UPS

PUSH PRESS: UP TO 3RM, DROP 10%X5, DROP 10%X8, DROP 10%X AMAP

CHIN UPS: 5X10-12 WEIGHTED IF POSSIBLE

WOD:

8 ROUNDS:

10 SHUTTLE RUNS (LENGTH OF GYM)

10 HR PUSH UPS

5 HSPU

November 25th

1) Hang Clean and Jerk 10×1+1 at 90% :90

2) Squat 65×5,70×4,75×3,80×2,85×1

Wod:

15 min Amrap:

10 deadlift 185/135#

10 boxjumps 24/20

10 front squats 185/135#

Run 200m

 

Sunday Fun day

http://m.youtube.com/watch?v=Laa7BJHJWrw

 

 

Strength: 5×6-8 weighted chin ups

Bear complex X 2 reps (Choose a challenging weight)

 

100M shuttle run(50M down and 50M back)

 

Rest 2 minutes.  Repeat x 6 rounds.

 

Core: 2 min amrap russian twists

Team Saturday

“Don’t Drag Me Down”

Teams of 2

Explanation of Sled drag (Each athlete (100′ sled drag 2/45# on the sled) 1 athlete at a time)

Break up other movements as needed

3, 2, 1 GO!

40 Deadlifts (185/115lbs)
Sled Drag
40 KB swings (53/35lbs)
Sled Drag
40 Overhead Squats (95/65lbs)
Sled Drag
40 Burpees
Sled Drag
40 Pullups (Chest to Bar)
Sled Drag
40 Box jumps (24″)
Sled Drag
40 Squat Cleans (95/65lbs)
Sled Drag

 

November 22nd

1) Squat work up to 3-5rm

2) Pause Squat 2×6 @ 67.5%

WOD:

EMOM for 7min 3 OHS increase weight each minute

Rest 2min

30 burpee T2B

November 21st

Hang Clean and Jerk Up to 3+1rm,

75%x4x2 of Hang/Power/Full+Jerk Complex

3) Metcon 3 Rounds

-135/185×5 shoulder to overhead

5 Muscle Ups/10 c2b pull ups/15 pullups

Core: 2 sets me plank rest 1 min between efforts