Strength: Shoulder Press 3x10
WOD: "Jackie" (For the leaderboard)
Row 1K
50 Thrusters (#45)
30 Pull Ups
REC: 100 Partner med ball situps for time
Monday, Nov 4th, 2013
Weekly Warm Up: 10 PVC Overhead squats, 10 PVC Good Mornings, 10 Abmat Sit Ups, 5 Strict Pull ups
Strength: Overhead Squats 5x3
WOD: "Diane" (for the leaderboard)
21-15-9
Deadlift (225/155)
Handstand Push Ups (Head must go as low as your hands to be RX'd, if you use an abmat, you must a 15# plate touching the side of the abmat and the wall.)
REC: 6 Laps of running intervals. Sprint the long sides, jog the short sides
Tuesday, Oct 29th, 2013
Strength: Behind the neck Split Jerk 8X1
WOD: "Barbara" (for the leaderboard)
5 RFT
3 Minutes of rest between rounds, score is total of the working rounds added together
20 Pull Ups
30 Push Ups
40 Abmat Sit Ups
50 Air Squats
**Coaches, this is a longer WOD, please move through the warmup quickly. No tapout, since it's for the leaderboard.
Wednesday, Oct 23rd, 2013
Strength: Deficit Deadlift 3x20
WOD: Leaderboard
Run 1 mile for time. 12 laps in the middle lane, no cutting corners, pass to the outside, start and stop at the same place.
REC: 50 Knees to Elbows, do 10 KB Snatches every time you drop off the bar. (1.5/1)