Thursday November 20th

11-20-14

Air Force WOD:
For Time:
20 thrusters
20 sumo deadlift high pull
20 shoulder to overhead
20 overhead squats
20 front squats

every minute stop and perform 4 burpees

Wednesday November 19th

11-19-14

Happy Birthday to your Coach!! Because of my ripe old age, I thought you deserved a nice burner of the number 33 to remind you of how young you all are! :)

Enjoy!
EMOM: 10 min.
2 push jerk + 1 split jerk
(taken from rack, working on technique and cleanliness)

For Time:
33 wall ball
33 double unders
33 cleans
33 box jumps
33 pull ups
33 deadlifts
33 bar facing burpees
33 jerks
33 ghd or v-ups

Thursday November 13th

11-13-14

Strength:
5 sets of:
DB bench press x8
rest 30 sec.
DB row x8
rest 60 sec.

W.O.D.
18-15-12-9-6-3
sit ups
DB push press

rest

18-15-12-9-6-3
DB snatch
toes to bar

Wednesday November 12th

11-12-14

Strength:
15 minutes to find heaviest squat clean thruster

W.O.D.
Row 5k.......BUT Every 2 minutes come off the rower and perform 5 burpee squat clean thrusters
95/65
Time Cap: 30 minutes

Thursday Nov. 6th

11-06-14

15 min EMOM:

Min. 1- 5 Squat cleans @ 135/95
Min. 2- 5 Snatch 95/65
Min. 3- 20 sec. of DU

*repeat

Wednesday November 5th

11-05-14

W.O.D.
Accumulate 3 min in a handstand hold (wall or free standing)
100 air squats
50m. Handstand walk (or 100 shoulder touches)
100 air squats
30 HSPU

Finish with a 2k Row! All out effort, record your time.

Monday November 3rd

11-03-14

This month's focus will be on absolute strength. Meaning strict, non-ballistic movements. We will test in the beginning of the month and again in the beginning of December. As I have said many times, you need to have a way of recording your progress. Notebook, phone, whiteboard photos.

Strength:
Max strict pull ups
Max strict push ups

Find 1 rep max back squat
Find 1 rep max strict press

Gasser:
:)