A. (0745 at The Fred): Front Squat – Find today’s 1RM. (I might be a TAD late to this; have kiddo drop off duty.)
B. (1145 at The Fred):
5 RFT
10 OHS (110/155)
50 Doubleunders*
*150 Singleunders
WOD for Tuesday, December 3rd
A. (0745 at the Fred): Backsquat 5 x 5 @ 70%
B. (1145 at the Fred):
5 Rounds for Time
Thruster x 5 (125/185)
HSPU x 9
Due to a big test, I won’t be able to be at either session today. You should all know these movements; scale as appropriate (but make them hard). If you can’t do full range HSPU, put a target down (i.e. a plate or plates) so that you at least always go to the same depth. Hit the target each time.
WOD for Monday, December 2nd
Time to work off all that crap you ate this weekend.
A. (0730/45ish at The Fred):
Squat Snatch
Find today’s 1RM
B. (1145ish at The Fred)
12 Min AMRAP
Squat Snatch x 5 (95/135)
6 x TTB then Pullup*
*It will go TTB, Pullup, TTB, Pullup, TTB, Pullup, TTB, Pullup, TTB, Pullup, TTB, Pullup.
This is a sub for 2 rope climbs from the PG Site:
http://provinggroundsdga.com/2013/12/01/122-wod-2/
WOD for Tuesday, Novemeber 26th
Sorry for the late posting…
Its almost Turkey Day…time to over eat and watch football.
A.
Front Sqt
5set x 1rep 95%
B.
Amrap 12min
Thruster x5 (155/110)
Muscle Up x3
WOD for Monday, November 25th
A. (Morning at the Fred) Squat Clean – you will do ONE of two things: 1) Find your 1RM, or, if you have done that within the last month, 2) 10 x 2 @ 65% 1RM
B. (Lunch at the Fred) For Time:
8 Clean and Jerk (135/225)
25 BoxJumps (24/30)
Run 800m
25 BoxJumps
8 Clean and Jerks
Note: My knee is still not right, so I won’t be doing either of these, but I WILL be there.
WOD for Friday, November 22nd
A. (0745ish at the Fred): Push Jerk – work up to a tough 3-rep weight, then 3 x 3 at that weight
B. (1145ish):
4 Rounds for Max Reps – 60 seconds of each of the following:
- Shoulder to Overhead (125/185)
- GHD Situp
- Boxjump (24/30)
*Rest 2 min between rounds
WOD for Thursday, November 21st
A. (0745ish at The Fred) Front Squat 5 x 2 @ 90%
B. (1145ish at The Fred)
12 Min Max Reps:
Wallballs
(And yes, I’ll have my medballs…they’re already in my truck.)
