30 October 2016

OCT 31-NOV 04


10/31
WOD: LIVING VS ZOMBIES
          4rds
                        10 front squat 135/95
                        31 DU
                        20 wall balls 20/14

            Rest 3 min

            4rds
                        10 clusters 135/95
                        13 burpees
                        14 box jump overs 24/20
Two groups (living and zombies). Those that are living will start 2 minutes ahead of zombies. If the zombies catch any of the living (beat or tie their score) then the one caught has to do 25 burpees. Swap the living and the zombies for the second set of 4 rds after the 3 minute rest.

11/01
Strength:
          3x6 front rack KB or DB sotts press (pick an appropriate weight to challenge yourself. Do 6 on each arm for a set.) (if you’re pretty familiar with the movement and proficient you can use a barbell.)
            2x5 strict press @ 80%
            2x3 back rack split jerk @ 85%
WOD:
          3 RFT
                        10 hang power cleans 115/75
                        30 sit-ups
                        10 hang power snatches 115/75
                                    Rest 1 min
            2 RFT
                        8 hang power cleans 135/95
                        20 push-ups
                        8 hang power snatches 135/95
                                    Rest 1 min
            1 RFT
                        6 hang power cleans 155/115
                        10 air squats
                        6 hang power snatches 155/115
Optional: (not timed)
            3x5 legless rope climbs
            3x60 sec planks

11/02
Strength:
          5x5 Deadlifts 85%
Partner WOD:
          15 min AMRAP (1:1 Rest)
          12 T2B
            10 Burpee Box jump overs
Optional: (not timed)
            3x16 Turkish Get-ups (1.5/1 pood)

11/03
Strength:
          16 min EOMOM:
          3 push press @ 85%

Pick a WOD:
WOD A:
          Angie:
          100 pull-ups
            100 push-ups
            100 sit-ups
            100 air squats
WOD B:
          Frantasy Land:
          21-15-9 of:
            Thrusters 95/65
            Pullups

            15-12-9 of:
            Thrusters 115/85
            C2B

            12-9-6 of :
            Thrusters 135/95
            Bar muscle-ups


11/04
Strength:
2x5 back squat @ 80%
3x5 front squat @ 85%
2x2 snatch balance @ 105% of full snatch

WOD:
            5 RFT:
                     100m sprint
                        5 clusters 185/135
                                    Rest 1 min between each round
Optional:
            Pick any gymnastic movement and work on it/try to learn it. Get with a coach, get with someone good at it, work on it, get better.

                                    

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