Archives: » 2015 » November

Friday 11.27.15

Posted 27 Nov 2015 in WOD

* Today, 8am-11am Open Gym Only

 

Personal Skill Dev.

Work on a skill of your choice

Strength

Press variation of your choice – 3 x 5 (across or climbing)

Wod

10 trips each, not for time

a. Farmer’s walk

b. Sled or Prowler

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Wednesday 11.25.15

Posted 25 Nov 2015 in WOD

Personal Skill Dev.

15-20 min to work on a skill, movement or domain of your choice.

Strength

Deadlift (or 2nd squat variation of your choice) 3 x 5 climbing, or across.

Wod

12 Min Amrap:

Strict Ring Dip x 10

RKB Swing x 15 – 70/50

DU’s x 25

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Tuesday 11.24.15

Posted 24 Nov 2015 in WOD

Personal Skill Dev.

15-20 to work on a skill, movement or domain of your choice

Strength

Push – Upper body press variation of your choice – 3 x 5 x across & / or climbing.

Wod

“Grace”

For Time: 30 Ground to Overhead  Р135/95

 

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Monday 11.23.15

Posted 23 Nov 2015 in WOD

Health & Fitness

1. Personal Skill Dev.

15 min to work on a particular skill, movement or domain.

2. Strength

Squat variation of your choice (bs, fs, oh, etc.): 3 x 5 (climbing or across)

3. Wod

Buy In: 500m Row

then, 3 rounds of:

a. DB Step-Ups x 10 per leg – 25’s/15’s

b. CtB Pull-Ups x 10

then,

Cash Out: 500m Row

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Friday 11.20.15

Posted 20 Nov 2015 in WOD

Health & Fitness

Personal Skill Dev.

Work on a  skill / goal of your choosing.

Strength

Push – 3 x 5 – Select a pressing variation (bench, press, push press, incline, etc)

Wod

5 Rounds:

a. Wall Ball x 10

b. TTB x 10

c. DU’s x 20

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Thursday 11.19.15

Posted 19 Nov 2015 in WOD

Health & Fitness

Personal Skill Dev.

Select a goal / skill that you would like to work on x 15 – 20 min

Strength

Deadlift (or 2nd squat variation) – 3 x 5

Wod

3 RFT

a. Goblet Squat x 9 – dbl 53/ dbl 35

b. Ring Pushup x 15

c. Row x 21 Cal

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Wednesday 11.18.15

Posted 18 Nov 2015 in WOD

Health & Fitness

Active Recovery & / or Make – Up Day

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Tuesday 11.17.15

Posted 17 Nov 2015 in WOD

Health & Fitness

Personal Skill Dev.

20 minutes to practice a particular skill of your choice

Strength

Push Variation of your choice (bench press, press, push press, etc.): 3 x 5 – build to a weight that feels appropriate for the rep range

Wod

Helen – 3RFT

a. Run x 400m

b. KB Swing x 21

c. Pullup x 12

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