1 Dec 15

Strength
5x5+5
Push press + weighted strict pull ups (supinated grip)

WOD
"Helen"
Three rounds for time:
Run 400 meters
21 KB swings (53/35)
12 Pull-ups

30 Nov 15

Strength
4x5+10
CGBP+bent over rows (pick a weight for both and complete all three sets at that weight)

WOD
15 down to 1
BP (135/95)
Between each set complete 10 box jumps

27 Nov 15

Strength
5x3+20
heavy DL + lunges (stationary, L=1, R=1)

WOD
50 cal row
25 DL (155/125)
100 Dubs
25 cal row
15 DL
50 DUBS
15 cal row
10 DL
25 DUBS

25 Nov 15

Strength
5x3+15
heavy BS + jump squats

WOD
20 min EMOM
Odds: 45 sec hand stand hold
Evens: 30 sec of dubs

24 Nov 15

Take about 10 min to warm up

WOD
1 mile run
30 strict DB/KB press (70/53)
30 KBS (70/53)
30 DB/KB sumo squats (70/53)
1 mile run

23 Nov 15

Strength
5x3+15
Heavy bench press + plyo push ups

WOD
3 RFT
100 DUBS
25 thrusters (95/65)

20 Nov 15

2000m row
200 Dubs (500 singles)
200m walking lunges

Since we only have so many rowers, you'll have to start once a rower comes open.  Warm up first and start on your own...goal is a sub 22 minutes on this one.

19 Nov 15

Strength
5x5+3
Push press + push jerk
Build each set

WOD
20 EMOM
Even: 45 sec ME HSPU
Odd: 45 sec ME HPC (95/65)

18 Nov 15

5x5 CGBP

30 dubs
30 wb
30 TTB
30 thrusters (105/75)
30 kbs (70/53)
30 vups
30 dubs

17 Nov 15

Strength
5x2 DL (build each set to a heavy 2)

WOD
20 min AMRAP
1 DL (205)
3 burpee
2 DL
3 burpee
3 DL
3 burpee
4 DL
6 burpee
5 DL
6 burpee
6 DL
6 burpee
7 DL
9 burpee
.... Follow pattern until 20 min up

16 Nov 15

Strength
5x3 FS

WOD
AMRAP 12
1 mile run
ME FS with remaining time (105/75)
+
40 strict pull ups

13 Nov 15

Strength
5x3 DL (build)

WOD
For time in teams of 3
100 KBS
100 air squats
100 pull ups
100 box jump overs
100 TTB

12 Nov 15

12 Nov 15

10 minute warm up/mobility work

200 m run
25 plyo push ups
400 m run
15 plyo push ups
800 m run
10 plyo push ups
400 m run
15 plyo push ups
200 m run
25 plyo push ups

10 Nov 15

Strength
5x5 push press

WOD
400 m run
+
21-15-9-15-21
Thrusters (75/45)
Vups
+
400 m run

9 Nov 15

Strength
4x10 CGBP


5 min amrap
3 DL (245/205)
3 burpee over bar
1 min rest
5 min amrap
10 OH lunges (45/25)
10 over head squats (45/25)
1 min rest
5 min amrap
5 pull ups
10 box jumps

6 Nov 15

2 rounds
2 min ME abmat sit ups
2 min rest
2 min ME burpee box jumps
2 min rest
2 min ME DB G2OH(50/35)
2 min rest
2 min ME jump squats
2 min rest

5 Nov 15

5 Nov 15

Strength
5x5 CGBP

WOD
15 min AMRAP
20 dubs
15 wb (20/14)
10 kbs (70/53)
5 TTB

4 Nov 15

Strength
3x10 push press

WOD
Partner WOD
AMRAP 20
5 power cleans (135)
5 push press (135)
5 lateral burpee over bar

Partner 1 does one round then partner 2 does one round.  Continue to switch every round until time expires,only one partner working at a time.

3 Nov 15

10 minute mobility work

WOD
"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round

Winner announcement

I need everyone who took part in our month long competition to be sure and show up to the gym on Friday at noon so I can announce the winners. Remember there are 1st, 2nd, and 3rd place prizes.  Also, don't assume you know how you finished because I think some of you are going to surprise yourself with your final results.

2 Nov 15

Strength
5,5,3,3,1,1 FS (build each time the rep count drops...heavy 1s)

WOD
Buddy wod:
5 rounds
Buddy 1 400 m run
Buddy 2 ME squat cleans (95/65) until buddy 1 returns then switch.

Each round consists of both completing run and cleans.  Whoever does the most cleans wins