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November 30, 2016

A) 4 min AMRAP

21 wall balls

21 box jumps

21 toes to bar

1 minute rest

B) 4 min AMRAP

15 wall balls

15 box jumps

15 toes to bar

1 minute rest

C) 4 minute AMRAP

9 wall balls

9 box jumps

9 toes to bar

4 minute rest

D) 5 RFT

5 SDHP (95/65)

5 push press (95/65)

November 29, 2016

A) 14 EMOM

Bench press 1x5 @ 75% (min 1,3,5,7,9,11,13)

Double unders 20 (min 2,4,6,8,10,12,14)

B) 3 rounds

10 pike push ups from box

20 sit ups

30 KB rows (15 ea side)

C) 1 min max cal AB

November 29, 2016

A) Back squat

1x8 @ 60%

1x8 @ 65%

1x8 @ 70%

1x6 @ 80%

1x6 @ 85%

B) 4 RFT

10 front squats

15 bar facing burpees

C) Core

50 K2E from table (25 left 25 right)

November 26, 2016

"Bradley"

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10 rounds for time of:

Sprint 100 meters

10 Pull-ups

Sprint 100 meters

10 Burpees

Rest 30 seconds

.

.

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

November 25, 2016

Travel WODRun 1 mile

-stop every minute and do 10 jumping lunges

November 24, 2016

Travel WOD

6 rounds for time

10 push ups

10 air squats

10 sit ups 

November 23, 2016

A)

15 minutes of yoga

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B)

5 rds

10 cal AB 

7 deadlifts 

7 OHS 

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C)

100 flutter kicks

November 22, 2016

A) 10 EMOM

3 hang pwr clean + 2 push press

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B) 5,4,3,2,1

5m shuttle run

KB thrusters

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C)

200m run with KB

25 KBS

25 KB-DL

200m run with medball

20 medball cleans

20 medball slams

200m run

15 push ups

15 knees to elbows

November 20, 2016

A) back squats (20 min)

1x10 @ 60%

1x8 @ 65%

1x6 @ 70%

1x6 @ 75%

1x6 @ 80%

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B) 5 AMRAP

wallballs and burpees

- 1 ea first round. Add 1 rep each round. 

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C) :90 forearm plank hold

- 200m run penalty for breaking (whole class)

November 19, 2016

Min 1-10

50 goblet squats

30 pike push ups

10 ring muscle ups

.

Min 10-20

50 cal row

20 burpees over the rower

50 double unders

.

Min 20-30

50 shoulder to overhead 135/95

25 strict pull ups

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