20 Nov 2015

Warm Up:
Dynamics & mobility

WOD:  16 rnds, alternating mvmts, 1 min on 30 sec rest

A)  Max cal row
B)  Shuttle runs (lengths, 30 ft)

Score is total calories and lengths run

19 Nov 2015

Warm Up:
Lower body lift prep & squat mobility prep

WENDLER WEEK 3:  Front & Back squats

Shoulder activation warm up

WOD:
21-15-9
Ring Rows
Wall Balls (14/20 to 9/10)

Rx2:
Less weight/height/depth wall balls

SILVERS:
Skill work:  Low bar pull ups

WOD:
9-6-3
Medball clean & (ball) slam

18 Nov 2015

WARM UP:
Upper body lift prep

WENDLER WEEK 3:  Bench and Press

WOD:
BUY IN:  500 m row
then:
10 MIN ALT EMOM
Even:  3 Front squats (take off the floor)  135/95
ODD:  3 TTB & 1 t & b shuttle run (rig to redline, 30ft)

Score is total time to complete including row

Rx2:  115/75
Rx3:  any other weight, toes to ring or knees up or knees to chest

17 Nov 2015

Warm Up:
Lower body lift prep
Deadlift prep/mobility

WENDLER WEEK 3:  Deadlift

WOD: 3 x 3 min AMRAP, 1 min rest between A, B, and C

A:  5 Power Clean (95/65)
      10 Double Unders

B:  5 Thrusters (95/65)
     25 Singles

C:  2 Bear Complex (95/65)
      10 Double Unders

Rx2:  Dumbbells

SILVERS:
Front Squat 5 x 5

WOD:  3 min on, 1 min rest  3 ROUNDS

10 Kettlebell swing  (russian)
1 shuttle run (there and back)

16 Nov 2015

Warm Up: 10 Mins athlete's choice to include
Shoulder prep/theraband activation

WOD:

As time permits, work through any of the following skills:

3 x 5 Negative pull ups
3 x 3 Ring to chest pull ups
3 x 5 Negative HSPU
3 x 5 Negative dips (ring or bar)
1 x 3 Bear walk around box in pike position
Handstand walk

13 Nov 2015

Warm Up:
Lower body lift prep
Mobility

WOD:
In one minute, complete 10 back squats
Rest 1 min
In two minutes, complete 20 back squats
Rest 2 mins
In three minutes, complete 30 back squats
Rest 3 mins
In four minutes, complete amrap back squats

Score is total number of squats

Rx+:
10-135/95
20-225/157.5
30-315/220.5
AMRAP: 405/283.5

Rx:
10- 32.5% 1RM
20- 55%
30- 75%
AMRAP: 95%

Rx2:
10- 25% 1RM
20- 40%
30- 60%
AMRAP: 80%

Rx3:
10- 25% 1RM
20- 30%
30- 40%
AMRAP:  60%

12 NOV 2015

WU:  Lower body lift prep

WENDLER WEEK 2:  Squats & Deadlift  (if time permits, do both front and back, if not, pick one)

Shoulder activation/warm up

WOD:
In 12 mins do:
Row, 1000 m
then in the remaining time, AMRAP of:
3 Handstand Push-ups
5 Thrusters, 95/65 lbs
7 Sit-ups

Rx2:  inclined body rows

Rx3:  DB thrusters

SILVERS:
Deadlift 5 x 5
Skill:  1 x 5 negative pull ups/1 x 5 low bar pull ups

WOD:
In 12 mins do:
Row 1000m
then in the remaining time, AMRAP of:
3 Push Ups
5 Dumbbell thrusters
7 Incline body rows