1 Dec 2015

Warm Up:
 lower & Upper body lift prep

WENDLER WEEK 1:  Deadlift and Bench Press

Gymnastics Strength work:
At tempo
3 x 5 Ring Rows 30x1
3 x 5 Negative Push Ups 42x1
(for those not proficient in push ups, do regular negatives, aim for 3 second descent)

10 x 1 Negative Pull Ups 5 sec descent

SILVERS:
Back Squat

Gymnastics skill:  Low bar pull ups

WOD:  FIGHT GONE BAD, Silvers Style
3 Rounds, 1 min work at each station, 1 min rest after all five stations are completed:

Medball Cleans
KB SDHP  (pull from just below knees)
Box Jumps or step ups
Push Press
Row (calories)

Rx2:
less weight/height

30 Nov 2015

Warm Up:
Dynamics
Mobility:  achilles, ankle, calf
Run Prep

WOD:
FT: Double Unders, Rows, and Shuttle Runs
For time:
400 Double Unders
Row, 3000 m
200 Shuttle Runs (30 ft, lengths)

Rx2:  200 DU
Rx3:  800 singles

27 Nov 2015

Warm Up:
Row 500-750 m @ 65% pace
Mobility

20 MIN AMRAP:
5 Push Ups
10 Pistols
15 Medball sit ups

Rx+:  HSPU
Rx2:  Assisted push ups (low bar)
Rx3:  Negative push ups

26 Nov 2015

Warm Up:
Upper body lift prep
Lower body lift prep

Wendler Week 4:
Press
Squat

WOD:  With a partner, 15 MIN AMRAP
Timer:  Front rack walking lunge 1 length 135/95
Box Jumps 30/24

Score is box jumps

SILVERS:
Strength:   Press

WOD:
With a partner, 15 MIN AMRAP
Timer:  Sled drag t & b
Low box step ups or box jumps

25 Nov 2015

Warm Up:
Lower body lift prep
Deadlift prep/mobility

Wendler Week 4:  Deadlift

Snatch warmup:  Pull-Muscle-Dynamic x 3

WOD:  3 round AMREP with buy in each round
Rnd 1:  5 MIN
Rnd 2:  4 MIN
Rnd 3:  3 MIN
1 min rest between rounds, start at the top each round

Buy In:  10 Power Snatch  95/65
then AMREP of 15 DU/15 Supermans

24 Nov 2015

Warm Up:
Dynamics
Shoulder activation & mobility

Skill work:  Handstand walk or Neg pull ups

WOD:

For time:
Row, 200 m
5 Strict Pull-ups
Row, 400 m
10 Strict Pull-ups
Row, 200 m
5 Strict Pull-ups

Rx2:  Low bar pull ups
Rx3:  Ring Rows

SILVERS:
Strength:  Bench Press

WOD:
For time
200 m row
5 Ring Rows
400 m Row
10 Ring rows
200m row
5 ring rows

23 Nov 2015

Warm Up:
Lower and upper body lift prep and mobility

WENDLER WEEK 4:  Front Squat/Back Squat/Bench Press

WOD:

21-15-9
Deadlift
OHS

Rx+: 225/155
        135/95
Rx:   195/135
        115/75
Rx2:  175/125
         95/65
Rx3:  any other weight