Saturday, November 22

Saturday, November 22
 
WarmUp:
100 DUs or 300 singles
3 rounds of:
5 strict pull-ups
5 HSPUs
10 air squats
10 V-ups
 
Hero WOD “White”
5 RFT
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with plate held overhead (45/25)
Run 400 meters
 
LtWhiteHero_th.jpg
 
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
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Saturday, November 22

Competitor’s Class.  Saturday, November 22.
 
Warm up
250m Row
10 KB Thrusters
10 Pull ups
10 Triple unders
:40 sec freestanding handstand hold
1 Handstand walk length of gym
 
WOD #1   Fran.  5 min cap
21-15-9
Thrusters 95/65
Pull ups
 
WOD #2  3 RFT
10 OHS  145/100
5 Burpee box jumps  30/24
10 Triple unders
5 Burpee strict C2B
 
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Friday, November 21

Friday, November 21
 
Warm Up:
3 rounds:
 7 burpee wall balls
7 MB cleans
7 box jumps
1 length Sled Drag
3 wall walks
 
Strength: Banded Deadlift – week #3
 
WOD: 10 min AMRAP
1 power clean (135/95)
3 hang power cleans
5 burpees
20 DU (60 singles)
 
 

 

 

 

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Thursday, November 20

Thursday, November 20
 
WarmUp:
 Run 400m
15 pull ups
15 goblet squats
15 push ups
15 med ball cleans
 
Strength: Shoulder Press – week #3
 
The Open WOD 14.4  (with reps cut in half)
30-calorie row
25 toes-to-bars
20 wall ball shots (20/14)
15 cleans (135 /95)
10 muscle-ups
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Wednesday, Nov 19 Strength Class

Wednesday, Nov 19 Strength Class
 Dynamic Effort Upper Body
 
Accessories:
3 rounds of:
10 Dips
30 second L-Sit
10 GHD Situps
 
Strength:
Strict Press
Set 1: 5@65% of 1RM
6×4 @ 75%
Try to complete each rep in < 1 second
 
Snatch
Set 1: 5@65% of 1RM
6×4 @ 75%
Try to complete each rep in < 1 second
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