11.14.2012

11.14.2012 Wednesday - Max Effort	11/14/2012 PA
Max Effort In 15 minutes build to a 1RM in Push Press. Use this rep / set scheme to build to your max: x 5 @ 50% x 3 @ 75% x 1 @ 90%  - Begin m.e. attempts. No more than 5 attempts.   Max Effort Endurance   1K Row    rest 10 min   1k Row

11.13.2012

11.13.2012 7.2 Tuesday	11/13/2012
Annie on a Box 50-40-30-20-10 -Double Unders -Sit-up -Box Jump

11.12.2012

11.12.2012 7.1 Monday - Max Effort

11/12/2012 PA

Max Effort  In 20 minutes work toward 1 RM Front Squat. Use the following rep / set scheme to warmup and build to your max. Base this of previous 1RM: x5 @ 50% x3 @ 75% x1 @ 95% Begin attempts at 1RM. No more than 5 attempts   Three Part AMREP (as many reps as possible) Conditioning   a. 2 min AMREP - Power Snatch (C-115/85) (P-95/65) rest 1 min b. 3 min AMREP - Wallball (20/14) rest 1 min c. 4 min AMREP - Burpee

11.10.2012

11.10.12  Happy Veterans Day Tomorrow Saturday

11/10/2012 PA

Competitor - U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines. First posted August 12 2011 8 rounds 5 Front Squat (185/115) no racks 26 Ring push-ups ( we will do hand release if space is an issue) Performance - 4 rounds 100m Sprint 5 Front Squat (135/75) *scale as needed 26 Chest to Deck Push-up

11.09.2012

11.09.12 6.5 Friday

11/9/2012 PA

Olympic Competitor- 5 x 2 hang power clean ( work to heavy double)   Performance- 5 x 1 hang power clean ( work to max)   Conditioning   Partner Up! - Mirror Mirror WOD - One partner will perform the exercise associated with a letter while other rests and vice versa. Begin with 100 Double Unders (share workload) only one at a time   a. 15 x KB Snatch - Left (Comp - 53/26, Perf - 35/17) b. 15 x KB Snatch - Right c. 15 x Deck Squat to Burpee Combo d. 30 x Goblet Squat   100 Wallball (20/14) share workload   d. 30 x Goblet Squat c. 15 x Deck Squat to Burpee b. 15 x KB Snatch - R a. 15 x KB Snatch - L

11.08.2012

11.08.12 6.4 Thursday	11/8/2012 PA
Alternating Gymnastic EMOM 12 minutes alternating movements each minute on the minute (EMOM)   a. Competitor- Toes to Bar x 10    Performance- K2E or V-up x 8 b. Competitor- Strict Pull-up x 5    Performance- Pull-up Negatives x 5   Conditioning - Lactate   5 rounds (2 min rest)   -30m Suicide Sprint -6 Burpee -8 Thruster (Comp- 95/65, Perf- 85/55) -15m Sprint -10 slamball

11.03.2012

11/03/12 5.6 Saturday	11/3/2012 PA
10 minutes to find 1RM Power Clean. (Competition)                                 Conditioning - 21 minute alternating EMOM   -5 Burpees (AFAP) -5 G2O (comp-115/85) Power Clean (perf- 95/65 scale as needed) -5 HSPU (comp)  Pike Push-up (perf)