Month: November 2016

ROW INTERVALS

COACHES WARMUP STRENGTH/SKILL 30-45s weighted plank 20-25 Abmat Situps 1min Abs coaches choice X5 THEN… 250M row rest 60s X10 Record fastest and slowest attempts

GIRLS MEDLEY

COACHES WARMUP STRENGTH/SKILL A1. Bench Press or DB Shoulder Press; 10 reps A2. 10 DB row each arm X4 THEN… 5 rounds of Cindy 5 Pullups 10 Pushups 15 Squats 3 rounds of Nancy 400M run 15 OHS (95/65) 1 round of DT 12 Deadlifts (155/105) 9 HPC 6 Push Jerks *20min CAP

PC-BFB

COACHES WARMUP STRENGTH/SKILL A. HANG POWER CLEAN; Build to a 1RM B. Max ring pushups in 2min THEN… 15-12-9-6-3 Power Clean (135/95) Bar Facing Burpees CASHOUT: With a partner perform 5min of rowing for max calories

MAKE UP DAY

MAKE UP A WOD YOU MISSED IN THE PAST TWO WEEKS.

BULGER

BULGER 10 rounds 150M run 7 C2B 7 Front Squats (135/85) 7 HSPU


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