November 2012

WOD: Complete the following in any order or method you prefer for time. The only prerequisite is all distance and reps must be accumulated to complete. Run 1 mile (4 laps) 60 double push up burpees 60 over the box jumps 24″/20″ 60 GHD sit ups

Warm up: Instructor led stretching and agility Instructor led PVC/barbell snatch warm up WOD: A. E2MOM Snatch Cluster: 1.1.1 of 1 hang power snatch, 1 snatch balance, 1 squat snatch @70% 1RM squat snatch B. 7min AMRAP 5 KB OHS right arm 24kg/16kg 5 KB OHS left arm 24kg/16kg 10 T2B 40 double unders REMINDER: No powerlifting tonight

Check out the difference in this athlete’s hip extension on each of these lifts. After seeing her muted hips in the photo on the left, look how well she was able to correct the problem. Way to go blurry, perfectly color coordinating athlete! Warm up: instructor led stretching and agility work 400m run WOD: A. Back Squat: 5-5-5-5

Warm up: Instructor led stretching and agility WOD: A. bench press: 1-1-1-1 E3MOM B. Complete the following for time: 500m row 25 hand release push ups 400m run 15 strict pull ups 500m row 25 hand release push ups 400m run 15 strict pull ups 500m row 25 hand release push ups

Warm up: Instructor led stretching 250m row 10 barbell good mornings 10 push ups WOD: A. Deadlift: 2-2-2-2-2 E3MOM B. “Diane” 21-15-9 deadlift 225/155 HSPU

WOD: Olympic Weightlifting Meet Day A. 10minute warm up on Snatch 15minutes to establish a 1RM Snatch in 3 attempts B. 10minute warm up on Clean & Jerk 15minutes to establish a 1RM Clean & Jerk in 3 attempts

Warm up: 400m run Instructor led kettlebell warm up WOD: Complete the following for time: 1200m run 25 KB goblet squats 32kg/24kg 25 KBS 32kg/24kg 800m run 20 KB goblet squats 32kg/24kg 20 KBS 32kg/24kg 400m run 15 KB goblet squats 32kg/24kg 15 KBS 32kg/24kg Powerlifting: A. In 20minutes, find a 1RM high bar back squat B. In 20minutes, find

WOD: A. 20minutes muscle up training If you have muscle ups, 5 attempts for max reps unbroken B. 21-15-9 reps of: GHD wall ball 14#/10# CTB pull ups box jumps 30″/26″

WOD:Berry’s Black Friday Blowout! 800m run 23 shoulder to overhead 95/65 23 burpee pull-ups 23 barbell push ups 23 barbell back squats 95/65 23 barbell floor wipers 95/65 23 barbell rows 85/65 400m run 11 shoulder to overhead 95/65 11 burpee pull ups 11 barbell push ups 11 barbell back squats 95/65 11 barbell floor wipers

Warm up: 50 single unders or 25 double unders 2 burpees 40 singles unders of 20 double unders 4 burpees 30 single unders or 15 double unders 6 burpees 20 single unders or 10 double unders 8 burpees 10 single unders or 5 double unders 10 burpees WOD: A. Shoulder Press: 3-3-3-3 E2MOM Push Press: 2-2-2-2- E2MOM Push