12/4/17
warm up: 300m row
pvc mobility
2x
15 mountain climbers
10 push ups
5 pull ups
10 wall balls
15 sit ups

strength: Strict press
6×7 reps slowly building

Wod: Amrap 15
ascending by 2’s
Db snatch 40/30
Air squats
*
*=5 ring dips after each round

Rx+ 50/35

Wednesday

11/29/17

Warm up: 500m row followed by pvc mobility, then 3x
5 med ball cleans
5 pull ups/ ring rows
5 push ups
10 ab mat sit ups

Skill: review clean and jerk

Wod: 25RFT
1 clean and jerk 135/95
2 hand stand push ups/4 hand release push ups
4 wall balls 20/14

Rx+ 155/105

11/27/17 warm up:group/mobility then 2x 200m run/row 5 ring rows 10 push ups 15 air squats :30 hand stand hold   skill: Emom 12 1) 5 hand stand push ups 2) 3/2 wall walks 3) 20 du’s / practice   Wod: amrap 18 10 push press 95/65 15 air squats 10 kb swings 53/35 15…

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Saturday

11/25/17   Warm up: Dynamic   Skill: game   Wod: Luck of the Draw partner wod w/deck of cards   Diamonds-Goblet squats 53/35 Hearts- T2B Spades- Single arm db snatch 50/35 Clubs- Burpees   Ace’s=200m partner run w/sandbag 1st Joker: 1000m partner row switch every 250m 2nd Joker: partner sit ups toss w/med ball 50…

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