11/18/2017

Buy In: 3 sets: 5 wall angels, 5 cat/cow, 5 hollow rocks, 5 jump squats
Skill: review WOD movements and get set up
WOD: Partner Holleyman: * alternating rounds with your partner:
30 Rounds:
5 Wall Balls
3 HSPU
1 Power Clean (185/125) * choose a challenging weight for you*
Cash out: work out MU progressions from last week!

11/17/2017

Buy In: 4 rounds: 3 strict pull ups, 6 pushups, 9 banded squats
Skill: Kipping Practice (12min):  3-5 sets:
30 sec T-spine mobility (roller/OH w band etc)
10 hollow rocks front & back
10 sec hollow hang from bar
10 sec hollow hang from rings
5 kip swing attempts
*if you have your kip, use this time to work on MU (1 MU EMOM x 7-10min)
WOD: 7 rounds:
35 DU
5 Dips
7 TTB
9 Front Squats (135/95)

11/16/2017

Buy In: 3 sets, 30 sec AMRAP(warm up pace) alternating:
Burpees
HS hold (add shoulder taps)
Russian KBS / KB DL
Wall Balls / Air Squats
Skill: Split Jerks: 5 x 3 building to a tough 3
*accessory: banded lat pull down/ pull-aparts
WOD: Partner 4 sets each:
12 Cal row
6 Ground to OH (155/110)
*rest while partner works
*score = total time.

11/15/2017

Buy In: 6 min: 25/side single legged skips, heel sweeps, quad stretch, spider crawl, bear crawl, 10 crab rocks 
Skill: Snatch 10 min EMOM:
3 hang power snatch
2 OHS
1 Full snatch
*work up to 75%
WOD: 5 rounds for time:
10 Farmer carry step ups (5/side)
10 Wall Balls
30 sec Plank hold

11/14/2017

Buy In: 3x: 10 cal row, 10 banded squats, 5/side glute bridges, 5 inchworm with pushup
Skill: Back Squats: 5 sets of 8 reps every 90 sec at 67%
WOD: 10min AMRAP:
20 KBS
15 Sit ups
10 Pushups 

11/13/2017

Buy In: 100 DU then 3x: 10 lunges, 10 situps, 10 superman, 10 banded GM
Skill: 5 x 10 Deadlifts every 3 min *build to a tough set (using 90% 1RM, aim to exceed 70% by final set)
WOD: 3 sets of 3 min AMRAP with 1 min rest between:
7 Burpees
7 CTB pull ups
7 Box jumps
*start next set where you left off. score = total rounds

11/11/2017 – Lest we forget

Buy In: Coach lead warm up.

WOD: “NUTTS” – 30min TimeCap
For time:
10 Handstand push-ups
15 DL @ 225/155 (rx+ 250)
25 Box jumps, 20/24″ (rx + 24/30″)
50 Pull-ups
100 Wallball shots
200 Double-unders
Run 400 meters with a 45/25lb plate

” Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nutgall. “

11/10/2017

Buy In: coach lead: knee hugs, quad stretch, spider crawl, bear crawl, high knee, butt kicks, burpee broad jumps + burgener warm up.
Skill: 6-6-4-4-2-2 Squat Clean building to a tough set
WOD: 22-16-10 For time:
Single arm OH stationary lunges
Wall Balls

11/09/2017

Buy In:  50 DU + 2x: 10 banded side squats, 10 jump squats, 10 cat/cow,
Skill: Front Squats: 4 sets of 12 every 3 min
WOD: 12 min EMOM
odd: 10 TTB
even: 40 DU

11/08/2017

Buy In: 3 rounds: 100m rowLing + burpees, 15 banded GM, 10 superman
Skill: 5 x 8 Romanian Deadlifts building to a tough set
WOD:  3 sets,1 min AMRAP, alternating  w 15 sec rest/transition
1. HSPU
2. Rope Climbs / tough ring rows
3. Dips / MU
4. Farmer walk w KB
*score = least # of each