11-26-16

November 25, 2016 Jeremy Cousins

Saturday –

Partner WOD "Partner Trial by Fire"
In teams of 2; 1 person working at a time
400m Run together
50x CtB Pull Ups
40x KBS 70/53#
30x Thruster 135/85
20x Power Clean 185/115
10x Muscle Up
20x HSPU
40x Toes to Bar
60x Burpee
100x Double Unders
1000m Row

25 min cap

11-25-16

November 24, 2016 Jeremy Cousins

9:30 Only Today!

Friday –

A. Clean and Jerk;
one set every 2 min for 12 min;
2+2; working up to a moderate set [about 80% of max]

B. WOD:

"Fight Gone Bad"
3 Rounds; 1 min per station;
1. Wall ball 20/14#
2. SDLHP 75/53#
3. Box Jump 20/16"
4. Push Press 75/53#
5. Row for Cal
rest 1 min

11-24-16

November 23, 2016 Jeremy Cousins

HAPPY THANKSGIVING! 9:30am Only Today

Thursday –

"Family Time"

For Time:

Angie-
20 Pull Ups
20 Push Ups
20 Sit ups
20 Squats

Helen-
400m Run
21 KBS 53/35
12 Pull Ups

Fran-
15 Thrusters 95/65

Nancy-
400m Run
15 OHS 95/65

Grace/Isabel-
20 Ground to Overhead 95/65

Kelly-
400m Run
30 Box Jumps 24"/20"
30 Wall Balls 20/14

Jackie-
1000m Row

11-23-16

November 22, 2016 Jeremy Cousins

NO 530 or 630 CLASS TODAY!

930 AM ONLY FOR THURS, FRI, and SAT

Wednesday –

A. 10 min Alt EMOM;
A1. Push Press; Build up to a tough single rep
A2. Muscle Up Transition work x5-7 reps for skill/prep for B

B. WOD:

"Mary"
20 min AMRAP
5x HSPU
10x Pistol
15x Pull Up

11-22-16

November 21, 2016 Jeremy Cousins

NO 530 or 630 CLASS WEDNESDAY!

930 AM ONLY FOR THURS, FRI, and SAT

Tuesday –

A; 3 Sets for warm up/prep for B.
A1. Snatch Balance x3 reps
A2. Seated Box Jump x5

B. One set every 2 min for 12 min;
climbing in weight
1x Snatch Extension + 1x Power Snatch + 1x OHS,
then reset + 1x Full Snatch

C. WOD:

For time;
400m Run
15x Power Clean @50% of max
400m Run
10x Power Clean @ 70% of max
400m Run
5x Power Clean @85-90% of max power clean

11-21-15

November 20, 2016 Jeremy Cousins

NO 530 or 630 CLASS WEDNESDAY!

930 AM ONLY FOR THURS, FRI, and SAT

Monday -

A. 15 min Alt EMOM;
A1. Thruster; Build to tough set of 3
A2. Hollow Rock x20
A3. Strict Pull Ups x3; working up in weight to a tough set of 3

B. EMOM; 15; Density/muscle endurance
1. Thruster x8-10 @ tough/unbroken weight [working across, not up]
2. Double Unders x40-50 [or 30 seconds practice]
3 Toes to Bar x8-12 reps;