11-1-16

11-1-16

Skill/strength
3 min squat test (1 min normal, 1 min right leg, 1 min left)

wod
100 cal row
90 wall balls (20/14)
80 cal row
70 burpee
60 cal row
50 toe to bar (scale- Dragon flag)
40 cal row
30 handstand pushup (scale- Bear crawl pushup)
20 cal row
10 muscle ups (scale- feet on floor strict + negative)

45 min time cap

Cash out
50 pistols for time (progression #1)

10-31-16

skill/strength
power clean and jerk on the min 12 min @80-90%
start at 80 and work to 90 in the 12 min

wod
8 min amrap
8 push press 115/75
24 double unders

rest 2 min

@ 10 min

8min amrap
8 hang power clean 115/75
18 cal row

Cash out
10 min to work on handstand walk

10-28-16

skill/strength
Front Squat 5×5 70-80% every 3 min
Tempo 1st rep (5-5-0)
Keep good position in the bottom

wod

5 min amrap
15 toe to bar
10 overhead squat 95/55
5 hang power clean

rest 1 min

5 min amrap
15 toe to bar
10 overhead squat 115/75
5 hang power clean

rest 2 min

5 min amrap
15 toe to bar
10 overhead squat 135/95
5 hang power clean

10-26-16

skill/strength
power snatch 10 x 2 @ 70%
focus on moving the bar fast

wod
15 power snatch (95/65)
21 wallball (20/14)
21 burpee over bar
15 wallball
15 burpee over bar
9 wallball
9 bupree over bar
15 power snatch (115/75)

Cash out
3×10 bent over row

10-25-16

skill/strength
Hang squat clean + squat clean on the min for 15 min
work to heavy complex for the day

run 800m
15 squat clean 185/135
run 400m
15 power clean
run 300m
15 front squat

Cash out
20 strict pull ups

10-22-16

“White”

Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

Kristan Clever 21:18, Candice Ruiz21:21 (25lb lunge), Kenneth Cutrer21:47, Rebecca Voigt 23:07, Katie Hogan 27:31, Lindsey Valenzuela 27:47

10-21-16

Skill/strength
3×5 Back Squat @ 75-80% Fast bar speed on normal reps
tempo (5-5-0)

wod
100 Double under ( 300 single skips)
80 WB (20/14)
60 Burpee
40 DL (155/105)
30 Back Squats from floor
20 Hang Power Clean
10 Thrusters

Cash out (optional)
3 min couch stretch per leg

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