Thursday 11/30/17

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6:00am, 5:30pm

strength:

Bench press: 6 sets of 5 reps at 50% of 1 rep max

12:00 time cap

WOD:

1:45 work/:15 transition of

– row for calories

– tire strikes

– push press (75/55, from rig)

– goblet squats (50/35)

– weighted sit-ups (20/15)

2 rounds

Monday 11/27/17

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6:00am, 6:00pm, 7:00pm 1 on 1

strength:

split jerk 1-1-1-1

WOD:

16:00 clock;

alternating movements every other 1:00:

double unders, :40 within 1:00

ball slams, as many reps as possible in 1:00

score= total ball slams

Tuesday 11/21/17

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6:00am, 7:00am 1 on 1, 6:00pm

10:00 skill of choice practice

0:00 – 1000m row
5:00 – 50 Burpees
10:00 – 30 Strict Pull Ups
15:00 – 50 Wallballs
20:00 – 30 Box Jump Overs
25:00 – 35 x 12 foot shuffles

With a 30:00 clock set, the athlete has 5:00 to complete each set of movements. Score is total time added for completed 5:00 segments or number of reps completed for movements not completed within designated 5:00 timeframe.

Mobility

HOLIDAY SCHEDULE:

Thanksgiving 11/23: 10:00am-11:30am open gym. There will be 2 suggested wods on the board, or you can make a lift up, or mobility, or work on skills.

Friday 11/24: 7:30am ONLY