Monday 2014.12.01

Nov 30, 2014

Strength

Performance: Every 90 seconds for 8 rounds, 2 snatches at 80%

Fitness: Every 90 seconds for 8 rounds, 2-3 hang snatches.

Conditioning

Fitness: 800m Run, Seabag 50/50 (60/40)

Rest 1 Minute, then 4 Rounds:

• 15 Wall Ball (20/14)
• 5 Toes to Bar
• 5 Strict Pull Ups

then, run 400m, Seabag 50/50

Performance (must use full ROM T2B):

800m Run, Seabag 50/50 (60/40)

Rest 1 Minute, then, 130 repetitions:

• One max effort set (ladies may use two sets, no more than 30 seconds rest between them) of Wall Ball (20/14).

• The remainder of the 130 repetitions are split evenly, Murph-style, between strict pull ups and strict toes to bar.

then, immediately run 400m Seabag 50/50

Saturday 2014.11.29

Nov 28, 2014

“Bar Crawl”

Teams of 3, OPWAAT. Movements are done in order (ie., you must finish thrusters before moving to pull ups). You must use the same bar for all movements; stage your follow-on plates before beginning.

250m Row Relay

2 Rounds:

• 45 Thrusters (95/65)
• 45 Pull Ups

20 Unison Burpees

2 Rounds:

• 45 Front Squats (115/75)
• 45 Toes to Bar

20 Unison Burpees

2 Rounds:

• 45 Power Cleans (135/95)
• 45 Shoulder to Overhead (135/95)

250m Row Relay

30 Burpee team penalty to be served at end of workout for each instance of incorrect plate math. For example: Do not add 10# bumpers  to  15s to get to 25, instead strip bar and add 25s.