Monthly Archives: November 2016

200m run
10 high kicks
10 pvc pass thrus
10 pvc air squats

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3 Partner ROW Relay -
2rds each
a1 row 250
a2 burpees
a3 air squats

Coach led progression & skill training

5 Rounds for Time:
22 Kettlebell swings, rx70/53, 53/35, 35/26
22 Box jump, rx 24/20, 20/12 (rx must jump)
Run 400 meters
22 Burpees (jump and clap hands over head)
22 Wall ball shots, rx 20/14, 14/10

CORE WORK
5sec hold 3sets x 10 reps

10 cal bike
200m run
10 air squats
10 high kicks
10 alternate reverse lung twists (r+l=1)

PREP for WOD
then spend 15 minutes working on DL, PC & PP for wod weight

"4 minutes to complete:
400m run
deadlifts, max reps
225/155, 185/135, 155/95, 135/75

Then -
5 minutes to complete:
400m run
power cleans, max reps
165/105, 135/95, 115/75, 95/55

Then -
6 minutes to complete:
400m run
push press, max reps
135/95, 115/75, 95/55

Do not rest between rounds. Post run times and reps completed for each exercise to comments."

6min tabata 40/20
odd minute - hollow hold
even minute - k2e high plank

On Own pre-warmup - get loose with mobility (band, pvc) then ROW 600/500m

5 min on clock
5 hrpu
5 superman
5 inch worms
5 high kicks

50 x 12
60 x 10
70 x 8
80 x 6
70 x 12 super set (close grip) 50 x 12

5 rds :
5 sdhp, rx 115/75, 95/65, 75/55, 65/45
5 burpee box jump rx 30/24, 24/29, 20/12
10 cal bike
rest 1 min

3 x 10 of snatch grip behind the neck push press

Homework - see coach

walking high kicks down
50m run (out back door - left- and in front door)
burpee board jumps down
50m run
alternating lunge twists
50m run
inchworms
50m run

3 RDS
5 airsquats
5 hrpu
5 superman

2 person partner

Run 400 m

6 rds of cindy
60 bike
60 Clean and Press 115/75, 95/65 85/55, 75/45
60 burpee bar jump over
6 rope climb

Run 400 m

6 rds of cindy
60 row
60 wb 20/14
60 box jump 24/20
6 rope climb

Run 400 m

6 rds of cindy
60 kb swings
60 goblets
60 ball slam
6 rope climb

run 400 m