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Wednesday, 22 October 2014 (*1130*)

October 22, 2014

Please make a note of the 1130 starting time for today’s WOD.
W/U:
Run lap around garage
Cals/Stretch
3 rds:
10 Pushups
10 PVC Pass Throughs
10 PVC OVHD Squats

WOD 1: 10-10-10-AMRAP (3 sets of 10; on the 4th and final set go until failure)
Dumbbell Bench Press (Find a weight that challenges you but isn’t terribly difficult)

WOD 2: 21-15-9
Burpee Pullups
Calorie Rows
Ring Dips

Wednesday October 22nd (0700

October 22, 2014

No AM class gang. Not feeling well. See you Thursday!

Tuesday, 21 October 2014 (1200)

October 21, 2014

Sorry for the late post, had a medical appointment.
Run lap around garage
Stretch/cals
W/U:
500 M Row

WOD: 20 Min EMOM
Min. 1 (2) Bear Complexes (165/105)
Min. 2 25 ABMAT Situps (Use Medball if you are feeling up to it)
(Rotate these two movements for the entire 20 Min.)

Tuesday October 21st (0700/0730)

October 21, 2014

Warm up
200M Run
3 rounds
10 Push ups
10 Air Squats
10 PVC pass through

WOD

“Dealer’s Choice”
75% BW and 100% BW
Bench Press/ Back Squat
(You choose which lift is 75/100% BW)

20 Minutes
6 Reps On the Minute Bench Press

Followed by

6 Reps On the Minute Back Squat

Monday, 20 October 2014 (1130)

October 20, 2014

Please me a note of the today’s 1130 starting time.
W/U:
Run a lap around garage
Cals/Stretch
3 rds:
7 Pushups
7 Pullups
7 Squats

WOD 1: 5-5-5-5
Deadlift (Start around 70% of 1RM and scale appropriately from there)

WOD 2: Every Minute, on the minute, for 30 minutes
Minute 1 – 20 Jumping Lunges
Minute 2 – 10 Unbroken Wall Ball Shots
Minute 3 – 10 Toes to Bar
Minute 4 – 20 Jumping Lunges….

Monday, 20 Oct 2014 (0700/0730)

October 20, 2014

W/U:
Lap/Cals/Stretch
3 Rds
10 PVC Pass Thru
10 Med Ball Cleans
10 OVHD Sqt PVC pipe

WOD:
21-15-9
First set:
8 DL (135/115)
7 Power Clean (135/115)
6 Power Snatch (135/115)

8 Pull Up
7 Chest to Bar
6 Ring Dips

Second Set (same exercises) 6-5-4

Third Set 4-3-2

Friday, 17 Oct 2014 (*1130*)

October 17, 2014

Happy Friday!!! Let’s head out to the garage at 1130 for some pre-weekend TABATA!

Warm-up:
Jog to garage/2 laps
Cals/Stretches
3x: 5 pull-ups, 10 jumping lunges, 15 air squats

Fun Day TABATA (8 rounds of 20 seconds of work, 10 seconds of rest – then switch stations)
1: Pull-ups
2: KB Goblet Squats
3: Med Ball Sit-ups
4: DB Man-Makers
5: Ring Dips

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