10 NOV 2015

Warm UP:
Upper body lift prep

Wendler Week 2:  Bench and Press

Shoulder mobility

Bar WU:  3 sets of pull/muscle/dynamic snatch

For 8 cycles:
AMRAP in 1 min of:
5 Squat Snatches, 115/75 lbs
Max Effort Chest To Bar Pull Up

Rest 1 min between each cycle.
For each cycle restart the AMRAP.  Score is pull ups.

Rx2: 95/65 and regular pull ups
Rx3:  DB or KB squat snatch and push ups or negatives

SILVERS:
Press 5 x 5

Gymnastics skill:  Negative push ups

Skill:  High hang set up and snatch pull

WOD: 3 cycles

AMRAP in 1 min of:
5 High Hang snatch pull (dowel or bar)
Max burpees

Rest 1 min btwn cycles

9 Nov 2015

Warm Up:
If you are in a class larger than six ppl, class will be split as follows:

Group A: start on rowers
Group B:  Athlete's choice warm up, then remainder of 30 mins is open gym.  Pick a technical skill that's your goat.

WOD:  10 rounds
2 mins hard row
1 min easy row

Try to keep same pace on all of the two minute rows.

6 NOV 2015

WU:  Dynamics

SKILL:  Tabata L Sits (can be off parallettes/hanging/or dip bars)

1 x 10 Negative Pull ups

WOD:
3 rounds for time of:
Walking Lunge, 60 ft
Backward Walking Lunge, 60 ft
10 Toes-to-bars
15 Hollow Rocks

Rx2:  Knees to elbows/armpits, bent knees in Hollow rock
Rx3:  Knees up, bent knees in hollow rock

5 NOV 2015

WU:  Lower body lift & squat prep mobility

WENDLER WEEK 1:  Back & Front sq

Warm up shoulders

WOD:
7 min AMRAP
5 Push Press (off racks)  105/75
1 t & b shuttle run (rig to redline)

Rx+  135/95
Rx2:  95/65
Rx3:  dumbbell push press

SILVERS:
Back sq 5 x 5

Pull up negatives 1 x 5
Low bar pull ups 3 x 3

WOD:
7 MIN AMRAP
5 Push Press
1 t & b shuttle run

Push press can be done with barbell or dumbbells

4 NOV 2015

Warm Up: 5-8  MINS
Upper body lift prep
Shoulder mobilitiy

WENDLER WEEK 1:
Bench Press/Strict Press

AMRAP 25 mins:
Complete as many rounds as possible in 25 mins of:
10 One Arm Dumbbell Snatch (Alternating)s, 45/35 lbs
20 Double Unders
1 Rope Climb

3 Nov 2015

Warm Up
Dynamics
Mobility

SKILL WORK:  Pull up or Ring Dip or HS Walk/kickups work
3 x 3 negatives , handstand work no set rep scheme

WOD:  12 MIN EMOM
1 t & b shuttle run (rig to red line)
1 t & b bear crawl

SILVERS:
Deadlift 5 x 5

WOD:  12 min EMOM
1 t & b shuttle run
1 length bear crawl

2 Nov 2015

Warm Up:
Lower body lift prep
Deadlift prep

Wendler, Cycle 2, Week 1 (@ 100% of 1RM numbers)

Back Squat
Front Squat
Deadlift