11-28

1) EMOM10 
     Even: StrictPullUp * 5-8 reps, weight or band as needed
     Odd:  WallClimb * 1 rep, focus on control
 
2) AMRAP3
     10 TTB
     10 WallBallSitUp 20/14#
   Rest 2:00
   AMRAP3
     Row (cals)
   Rest 2:00
   AMRAP3
     DU
   Rest 2:00
   AMRAP3
     AlternatingReverseLunge

11/27 WOD – Gymnastic clinic This Sat-

warm up: See board
1. Testing
5,5,3,3,2,21+++ Bench

2. Amrap15

10 step around the worlds box Mod 20 inchworm shoulder taps
20 DB step ups 25/53
30 squats
40 hip extensions- glute bridges
RSVP NOW to get in on Gymnastic Clinic This Sat.

11/23 WOD

THURSDAY  Happy Thanksgiving

 

Home wod CF training
_ _ _
Run for 35 minutes
Every 5 minutes, stop and perform 15 burpees
_ _ _
Scaling this WOD
Set a goal pace for this workout that is approximately 1 minute slower than your 1-mile pace. If you do not know your 1 mile pace, start with a comfortable, conversational pace for the workout. Select a number of burpees that you can perform with no rest.
_ _ _
Beginner
Run for 25 minutes
Every 5 minutes, stop and perform 10 burpees
_ _ _
Set a goal to cover the same distance during each 5-minute segment to keep your pace consistent. If you are able to complete the burpees in less than :30, consider increasing to 15 burpees for the workout.
_ _ _
Intermediate
Run for 35 minutes
Every 5 minutes, stop and perform 15 burpees
_ _ _
Set a goal for the total distance to cover in the 35 minutes and work to hold the pace it demands. Attempt to complete the 15 burpees in less than 1 minute each round.
_ _ _

11/17 and 11/18WOD

Sat.

Saturday
9am and 11:30am CF

“Jack”

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

 

1.Deadlift 5×3

2.Bent over row 3×8

3.3 rounds for reps

On a 3 min running clock

row 400, amrap pushup hr rest 3min

 

11/16 WOD

1. Take 20 min to work on gymnasty movement of choice

2.For TIME

30 Pistols
50 box jump overs
30 OH Squats 135/105 lbs.
50 DU or 50 ft HS Walk
*scale up add weight vest
$ 500 meters for time
MOBILITY:
3x
1:00 – foam roll quads
1:00 – foam roll glutes
1:00 – foam roll back
1:00 – foam roll lats