11/29/12

    STRENGTH:
    BIG CLEAN COMPLEX
1. HIGH HANG SQUAT CLEAN
    HANG SQUAT CLEAN
    SQUAT CLEAN
    PUSH PRESS
2. HIGH HANG SQUAT CLEAN
    HANG SQUAT CLEAN
    SQUAT CLEAN
    PUSH JERK
3. HIGH HANG SQUAT CLEAN
    HANG SQUAT CLEAN
    SQUAT CLEAN
    SPLIT JERK

    ERIC- 75,95,105,115,125
    RICH- 95,105,115,135,155

    WOD:
    5 ROUNDS
    20 OVER HEAD SQUATS 95/45
    20 DUBS
    200M ROW

   ERIC 22:54
   RICH 15:47

  STRENGTH:
  PUSH PRESS 5X3 @ 80%
  
  GINA-65X2,70,75X2
  ADRIAN-100X2,115X2,125

  WOD: AMRAP 18 MJN
  15 BOX JUMPS
  12 PUSH PRESS
  9 TTB

  GINA-6+7
  ADRIAN-6

 MID-LINE 
   

11/28/12

3:30-5:30
STRENGTH:
10X2 HIGH BAR BACK SQUAT @ 85% MAX
RICH-270
ERIC-220

WOD 1:
MAX REPS IN 3 MIN DUBS

RICH-125
ERIC-???

WOD 2:
10 ROUNDS
1 WALL WALK
2 HAND STAND PUSH UPS
3 STRICT PULL UPS
4 HANG CLEANS  155/135
5 PUSH JERKS 155/135

RICH-26.50
ERIC-35:55

6:30-7:30

STRENGTH:
10 MIN EMOTM
1 SQUAT CLEAN
1HANG SQUAT CLEAN

GINA-75LBS
ANDRIAN-120LBS

30-20-10
KBS RUSSIAN 70LB/20LB
HRPU
JUMP LUNGE (RIGHT LEG/LEFT LEG=1)
ROW (300-200-100)

GINA-19.14
ADRIAN- 23:09

11/26/2012

Warm Up:
Ball Toss

WOD 1:
15 min EMOTM
1 Squat Clean
1 Hang Squat Clean
@ 85% Max

Rich: 200
Eric 195

WOD 2:
7 Min AMRAP
5 Push Press 135/115
5 Burpees

Rich: 8+1
Eric: 6

WOD 3:
30-20-10
KBS 1.5 POOD
HRPU
Jumping Lunge (Left Leg+Right Leg =1)
Row (300m, 200m, 100m)

Rich: 13:13
Eric: 15:17

Cash out 40 Strict Pull Ups   
 

Thanksgiving Gone Bad

Warm Up:
Ball toss

WOD:
Fight Gone Bad

Adrian: 156
Gina: 238
Eric: 302
Rich: 344

Muscle Up

Warm Up:
Ball Toss

Strength & Skill Work:

Muscle Ups
Rich: 5x3 with 25lb vest
Eric skill work

BACK SQUAT

WARM UP:
MED BALL WORK
ROW

STRENGTH:
5X3 LOW BAR BACK SQUAT @ 85%
ERIC: 245
RICH: 300
ADRIAN: 205, 215, 215, 220, 220

WOD:
4 ROUNDS
5 DEADLIFTS 305/225
10 CTB PULL UPS
250M ROW

ERIC: 11:10
RICH: 9:04
ADRIAN:17:21

Pendlay Row

Warm Up:
Wall ball
Ball toss

Strength:
Pendlay Row
5x5
185,195,205,205,205

WOD:
5 rounds
5 power cleans 175
5 bench press 175

Eric:5:55
Rich:4:28

Mid-Line
25 GHD sit ups
25 plank things
25 Russian twist
25 ab-mat sit ups
25 GHD sit ups