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Thursday 111016

Thursday

ROMWOD Following Strength and WOD

S/S

As many rounds as possible of: Pull-up – Strict
Each set should have the same number of repetitions.
Rest 60 seconds between each set.

Open 13.4 

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Wednesday 110216

Wednesday
S/S
Armstrong pull-up program day 3
training sets
3 sets regular, 3 sets close chin up, 3 sets wide
60 seconds rest between sets
core: 50 ambit situps or 40 GHDs
WOD
For time
buy in 1000m Row
then
30-20-10
wall balls 20/14
box jumps
Mobility Foam roll quads, couch stretch.

Tuesday 110116

Tuesday

Open gymnastics tonight at 9pm for Free at Cole Academy

core: 5 min to accumulate 2 min in hollow hold

S/S

15 min to find a 1RM (heavy) Split Jerk

WOD
5 RFT
30 Foot Handstand walk ( 5 wall walks)
10 T2B
3 Snatches @ 80% of todays snatch.

Mobility: Foam roll, banded shoulder distraction.

Hallow’s Eve

Monday
S/S
8 EMOM
Power clean + Squat clean
climbing or across
WOD
In teams of 2 all done with a pumpkin:
100 goblet squats
200m run
80 partner sit ups passing pumpkin back and fourth.
200m run
60 medal cleans with pumpkin
200m run
40 burpees passing pumpkin
200m run
20 pistols (lunges each leg) with pumpkin
200m run
core: None
Mobility: foam roll