Strength: Squats have been moved back to Thursday this week
WOD: 300 yd Shuttle Test You will perform 8, 300yd Shuttles. that's 50 yards down and back 3 times. Before the WOD starts you will pick a Group to run with. Pick your group based on your running ability. Strong runners will want to go with the first group. The higher the group, the shorter your time will be to complete the run, but the lower groups will also have shorter rest times. Group 1: 60 seconds to finish / 3:00 minutes to rest Group 2: 65 Seconds to finish/ 2:55 minutes to rest Group 3: 70 Seconds to finish/ 2:50 Minutes to rest You will choose your group then your goal will be to finish 8 out of 8 shuttles in the required times.
Strength: Snatch 3-3-3 @ 85%, and Snatch Pull @ 105%
WOD: 4 Rounds In 2 minutes, perform 20 burpees, with the remaining time perform AMRAP of Snatch (95/65) score reps each round Rest 2 Minutes after each round including the last round. After the last round... Sprint 400 M for time
8-23-2012 Warm Up: PVC Warm Up (Make sure shoulders are good and warm) Strength: 4 Rounds 100 foot Over Head Kettle Bell Carry. There is no RX weight. Start at a low weight and work your way up. One kettle bell in each hand held over head with the elbows locked and shoulders shrugged. WOD: 12 Minute AMRAP (score total Burpees) 30 Double Unders (2 to 1 Singles) 5 Burpees 30 Double Unders 10 Burpees 30 Double Unders 15 Burpees.... (add 5 burpees after each set of double unders until time runs out) Group Times:6,7,8,9 AM, Noon, 4,5,6 PM
Strength: If you went threw at least the last 6 weeks of the last strength cycle. In other words if you have been working with us for more than 6 to 7 weeks, refer to program A. If you are relatively new and have not had a lot of time spent on back squat, refer to program B. A: Back Squat: 3 X 12 @ 50% B: Back Squat: 5-5-5-5-5-5+ (40%-50%-60%-65%-75%-85%)
WOD: 5 Rounds 20 Over Head Plate Lunge (45/25) 15 Knees to Elbows 10 KB Swings (55/35)
WOD: Teams of 2 Alternate Work and Rest. 1 minute on 1 minute off. 3 Rounds. 2 Minutes at each station. Partner A works for 1 minute, then partner B works for 1 minute, then rotate. Team with total reps wins.
Row for Calories Overhead Plate Lunges (45/25) Sit Ups KB Swings (55/35) Burpees