WOD 151130

A. Squat clean @ 85% 1RM 247.5#

2 reps every 1:30 for 5 sets

-Rest as needed-

B. Snatch @ 85% of 1RM 185#

2 reps every 1:30 for 5 sets

-Rest as needed-

C. Push jerk from racks or blocks @ 85% 1RM… 1 rep every 1:30 for 5 sets

+

A. 3 x 90sec effort of:

150m row + max burpees over erg

-Rest 90sec between sets-

B. EMOM 10:00

1 muscle-up w/12# ball between feet

C. 3 x 90sec effort of:

150m row + max burpees over erg

-Rest 90sec between sets-

D. EMOM 10:00

1 muscle-up w/12# ball between feet

WOD 151205

WOD 151128

“Cindy”

AMRAP 20:00

5 pull-ups

10 hrpu

15 squats

18 rounds

Push-ups became very difficult around round 7.  Held a :45 split each round until round 8.

Saturday Coach's wod

A.  EMOM 10:00:
5 Deadlifts + max GHD or Ab-mat sit-ups

-Rest 1:00 between rounds-
-Rest to 15:00 after last set.

B.  EMOM 10:00:
8-15 Calorie Row + max push-ups

-Rest 1:00 between rounds-
-Rest to 30:00 after last set.

C.  EMOM 10:00:
6 Front Squats (Using 45-60% of A) + max Box Jump Overs

-Rest 1:00 between rounds-

WOD 151127

A. 10-15min – prep your push press, wall climb and muscle-up

-rest/prep as needed-

B. EMOM 15:00

minutes 0, 3, 6, 9, 12 – 3 push press (165)

minutes 1, 4, 7, 10, 13 – 3 wall climbs

minutes 2, 5, 8, 11, 14 – 3 muscle-ups

-rest to 23:00 on timer-

C. 6 rounds for time of: (try to hold 1:14-1:13 splits)  1:14/2:28/3:42/4:56/6:10/7:24

50 double unders

8 t2b

6 box jump overs
7:30.  Held onto pace with :10-:15 rest between rounds.  Tripped up on DU on 5th round which left me with no rest before my 6th round.

D. 10min flexibility

WOD 151126

Happy Thanksgiving

A. 30-60min Z1 activity
5k row

B. accumulate 90sec of SB + 2min of FLR 
Done

C. Yoga or body maintenance

WOD 151125

A1. AMRAP (-2) clean grip deadlift @ 335#, rest 30sec then A2  4/4/3

A2. 8 back rack walking lunges @ 180#, total steps, rest 2-3min then back to A1, x 3-4

-rest as needed-

B. 10 sets @ 90% aerobic effort

15 cal – AD

30 unbroken double unders

10 ghd sit-ups + 10 reverse hypers
26:22

WOD 151124

AM

A. 4 x 12sec AD sprints @ 100% effort, rest 2:30 btw sets

21

18

17

17

B. EMOM 10:00 – 1 muscle-up w/10# ball btw your feet

C. 4 x 12sec AD sprints @ 100% effort, rest 2:30 btw sets

16

15

16

15

D. EMOM 10:00 – 1 muscle1 muscle-up w/10# ball btw your feet

PM

A. CFG Open WOD 11.3

AMRAP 5:00

Squat clean and jerk (165#)

50 reps

Rest 10-15min then B

B. Dumbbell “Fran” (45#)

5:57

C. post WOD maintenance

WOD 151123

Day 1

A. 6 x 750m @ 1:44-1:45 pace, rest 2:30 btw sets

1:44.6	1:44.8	1:44.4	1:44.3	1:44.4	1:44.5
2:36.9	2:37.2	2:36.7	2:36.5	2:36.6	2:36.8

+

B1. 10 db chest press (75#), rest 30sec then B2

B2. AMRAP (-1) pendlay row @ 165#, rest 3min then back to B1, x 3 8/8/8

C. 10min flexibility