November 2013

Day 6WOD 131130 warm-up – Coach’s Choice 12 rounds for time of:7 pull-ups10 ground to overhead – 75/45

Day 6WOD 131130  

Day 5 WOD 131129 warm-up – Coach’s Choice Athlete’s Choice For time:2500m row-perform 20 wall balls every 3 minutes, starting at minute 0:00- or For time:500 double unders-perform 20 wall balls every 3 minutes, starting at minute 0:00-

Day 5 WOD 131129   7, 8, 9AM Classes Today! NO Afternoon/Evening Classes

Yoga at 7:30!!! Happy Thanksgiving!!! Read Thanksgiving: Judgment Day  

Day 3WOD 131127 warm-up – Coach’s Choice 10:00 to build a heavy power clean -5:00 to set up at 70%- @ 15:00…EMOM for 20:00 of:3 touch and go clean & jerk – on the evens?? ring dips – on the odds (see levels) L1 – 10 modified ring dips or 15 hrpuRx’d – 10 rx’d

Day 3WOD 131127  Happy Birthday Marc & Amy!!!   Congrats Dr. Kieran Norton, Phd!!!

Day 2WOD 131126 warm-up – Coach’s Choice 0:00-2:00 – 20 unbroken back squats2:00-4:00 – rest4:00-6:00 – 20 unbroken back squats6:00-8:00 – rest8:00-10:00 – 20 unbroken back squats -rest ~5:00- @ 15:00…Test 1 (5:00 CAP) – 50 t2b for time… if you cannot perform t2b Rx’d, your test is 100 abmat sit-ups for time-rest 5:00- @

Day 2WOD 131126  

Day 1WOD 131125 warm-up – Coach’s Choice EMOM for 5:00 of:3 strict press @ 5:00…EMOM for 5:00 of:2 push press @ 10:00…EMOM for 5:00 of:1 push jerk -rest 5:00, set up WOD- AMRAP in 5:00 of:squat cleans5 burpees (no hand release) EMOM, starting at 0:00… and including minute 5:00 L1 – 95/65Rx’d – 115/75SK –