Monday 12.1.14

A) Hatch day 8.1

   BS

 5x65

 5x70

 5x75

 5x80

  FS

 5x60

3x5@65

B) Gymnastics benchmark

    For Time:

    100- pull-ups  

    *every time you come off the bar equals a 5 burpee penalty done at the end of the 100 reps

C) Rec/Mob

Wednesday 11.26.14

At 0:00- 3 rds

 200 m run

15- deadlift (135/95)

At 7:00- 3rds

 40- double unders

  Front rack lunge (135/95)

At 15:00- 3 rds

 25- situps

  15- back squats (135/95)

  5- wall climbs

At 25:00- For time:

40- burpees

Monday 11.24.14

A) Hatch day 7.1

    BS

  5@70%

  5@80

  2@85

  3@90

  1@100

    FS

  5@65

  4@75

  4@80

  4@85

Accessory 

3x10 bent over row

3x10 weighted situps

Friday 11.21.14

A) Gymnastics skill

    EMOM 8

    30- double unders 

    Max HSPU

   *Rest with 10 seconds left in each minute 

B)  4 rds

     5- deadlift (275/205)

    15- pull-ups

    

Rest 2 min

    3 rds 

    400m run 

    20- lateral burpees over bar 

    10- pistols 

C) Handstand hold

     Accumulate 3 min of a handstand hold

    

   

     

Thursday 11.20.14

A) EMOM 8

    3- touch n go snatch 

   * choose loading that allows proper mechanics.  Heavy is the goal.  Perfection is!

B)  4 rds

    20- front rack lunge (95/65)

    15- wall ball (20/14)

    10- box jumps (24/20)

C) Goat work 

Wednesday 11.19.14

        

A) Hatch day 6.2

    BS

   4@75%

  3x4@80

   FS

  5@60%

  5@65

 2x5@70

B) Buy In: 400m run

      3 rds

     30- KB swing 

     50- pushups

   Cash Out: 400m run

C) Rec/Mob

  

Tuesday 11.18.14

A) For Time:

    15-12-9

     Hang squat snatch (75/45)

     *75- double unders after each set

B) For Time:

     30- cal row

     30- toe 2 bar

     30- push press (75/45)

    200m run 

C) 3rds not for time

     1min plank or 1min Hamdstand hold

     15- weighted situps (heavy)