Saturday NOV 10

Saturday WOD is in compliment to Ashley Swallow and CF Rifle.

The programming has been awesome and this one recently came up. Awesome job Ash!

For Time

2 Length partner carry (Switch)

100 pushups while partner jump ropes (switch)

50 wall ball passes (25 to one side then switch sides)

25 WB toss situps

50 push press while partner performs pistols (switch) g45/35)

100 lunges (side by side)

2 length partner carry

Miss and love all of you!

Brett

Friday November 9

Skill:

Kettle Bell Snatch or Dumbell Snatch

Practice

20 each arm


WOD:

2 Rounds of

2 min of as many reps as possible and then 1 minute of rest

Burpees

KettleBell Swings (53/35)

Toes to Bar (you must pass the pull up test to perform toes to bar otherwise perform knees to elbows or knees as high as possible)

Tire Flips



Keep a running total of the repetitions

Thursday November 8

Skill:

1000 m Row
2 Lengths of Inch Worm
2 Lengths of Crab Walk

Stretching up the Wazoo




WOD:

ANNIE


50 - 40 - 30 -20 - 10

Double Unders

Sit Ups

Wednesday November 6

General Warmup

1000 meter row 

Mobility Session

Work on calf stretches and toes.

The Famous Burgner Warm Up

Above video

Workout Specific Warmup

5 x 5 of power clean, up to 185 lbs (125 lbs), working on linking the reps and overall speed

20 double unders after each set 

Workout

As many rounds and reps in 10 minutes of:

15 ground to shoulder, 95 lbs (65 lbs)

30 double-unders

No one goes up.  Get a lot of reps.  This is a qualification workout for the OC Throwdown.  Some of your teammates are going to be going to California in January to compete in this event.  

 Yes, it's normally a weight that you would do a power snatch with at that rep count.  So do a muscle or power clean, make sure that your elbows are getting in front of the barbell and really try to make your transitions fast.  

"If you want to be happy, be."

- Leo Tolstoy

Tuesday Novemeber 6

Skill:
Shoulder Modility
2 min Bully Stretch
10 Pass Throughs
2 min bent over pole stretch

Strict Press 5×5  (65-75%)

WOD:

For Time

30  Deadhang Pullups

15 Rope Climbs

Monday November 5

Skill

Splits

2 min on lateral splits
2 min on forward splits both sides

WOD

"And the Kitchen Sink"

For time:

100 ft Walking lunge

50 Push-ups

50 Double-unders

25 Knees to elbows

10 Strict Pull Ups

50 Box jumps

25 Overhead squats: 65/45

15 L-pull-ups

50 Sit-ups

Cash Out

300 Air Squats for Time