Month: November 2015

Skill: Muscle Snatch – Randy – 6 Min Cap 75 Snatches For Time (75/45) Option 1: Scale Reps Option 2: Scale Weight WOD: 4 Min

Strength: Front Squat % Work (10, 6, 6, 4, 4)  %55, 75, 75, 80, 80% (Week 6) Final Week – Deload WOD: Intervals With 2 minutes on

Tabata KB Thruster/ABMAT Sit Up KBS/Push Up Burpees KB Step Ups/V Ups Goblet Squat/TRX Row Rower  

(if not done thursday or friday) Skill: Back Squat % Work (10, 8, 4, 2, 2)  %55, 75, 85, 90, 90% – Week 5 of 6 (IF

9:00 – 9:30am (if not done yesterday) Skill: Back Squat % Work (10, 8, 4, 2, 2)  %55, 75, 85, 90, 90% – Week 5 of 6

Skill: Back Squat % Work (10, 8, 4, 2, 2)  %55, 75, 85, 90, 90% – Week 5 of 6 (SINCE WE USUALLY BACK SQUAT ON

Skill: Strict Pull Ups, Negatives explained. Education on Pull Up development. 3×10 (SINCE WE USUALLY BACK SQUAT ON THURSDAY…BUT THURSDAY IS THANKSGIVING, BACK SQUAT %

Skill: Front Squat % Work (10, 8, 4, 2, 2)  %55, 75, 85, 90, 90% – Week 5 of 6 (0:00, 2:30, 5:00, 7:30, 10:00) (SINCE

Tabata Slam Ball/Wall Sit Goblet Squat/Push Ups Step Ups/Burpees Sled Push/Sprint TRX Row/Dead Hang Rower

WOD: Abs and Arms – Tabata Style  Shoot Throughs TRX Row Hollow Body Rocks Dips Plank D Curl Rower Pass Betweens Start at different stations.