November 2013

Shed is closed today!!!  Enjoy the extra rest day!!

Day 5WOD 131108 warm-up – Coach’s Choice perform the following workload with a 95#/65# barbell… AMRAP in 8:00 of:10 back squats10 ghd sit-ups -rest 2:00- AMRAP in 6:00 of:10 push press/jerk10 hrpu -rest 2:00- AMRAP in 4:00 of:10 hang cleans10 burpees (no hand release) -rest 2:00- AMRAP in 2:00 of:ohs

Day 5WOD 131108  

Day 4WOD 131107 warm-up – Coach’s Choice 5 rounds for time of:300m row21 kb swings – 1.5 pood/1 pood12 oh walking lunges – 45/15

Day 4WOD 131107   Couples WOD!!!

Day 3WOD 131106 warm-up – Coach’s Choice EMOM for 14:00 of:on the evens – 1 squat clean + 1 front squaton the odds – 10 t2b or 20 abmat sit-ups -rest ~5:00… set up barbells accordingly- For time:9-6-3deadliftspull-ups-perform 2 rope ascents (10 plank ascents) after each couplet-cash-out = 20 hrb -no mismatching levels, please-L1 –

Day 3WOD 131106    

Day 2WOD 131105 warm-up – Coach’s Choice 12:00 to build a 1RM hang snatch -set up barbell to 65%- 5 rounds for time of:5 power snatches5 burpees (no hand release) -rest ~5:00… breakdown barbells- For time:50 wall balls50 box jump w/step down – 24”/20”partition as desired

Day 2WOD 131105    

Day 1WOD 131104 warm-up – Coach’s Choice 10:00 – build to a 2RM push press -set up barbell to 75%- For time:30 clean to overhead -rest ~5:00… breakdown barbells- AMRAP in 10:00 of:20 squats10 ring dips30 seconds L-sit straight arm support