11.22.18- Thanksgiving- 8am wod only

WOD
Team of 4
each team will complete 4 x 4:00 AMRAP with 1:00 transition
Score is the total reps for all stations



Station ONE: python squats- all 4 team members must work together
Teams will need to lift the worm to the shoulder and squat together. Team will be required to switch shoulders with the worm every 10 reps.


Station TWO: farmer carry and assault bike- 2 team members per exercise  KB 53/35#
Two team members will carry a KB in each hand for 25'.  Each section of 25' counts for one rep.  
Two team members will bike for calories.
Teammates can switch tasks only once during the 4:00.


Station THREE: sandbag over the bar- 2 team members work together while 2 rest
Two team members work together to lift a Rogue marshmallow sandbag over a racked barbell.  One team member lifts the sandbag  over the barbell while the other team member waits to lift it and throw it back.  Each lift over the bar counts as a rep.  Team members can switch out at any point.


Station FOUR: barbell synchronized push press- 2 team members work together while 2 rest  95/65#
Two team members must synchronize the barbell push press so that the lockout is together.  Each synchronized push press counts as one rep- not two! Team members can switch out at any point.

11.05.18

Warm up
3 Rounds- increase intensity each round
Bike or row 10 cals
3 broad jumps- good hip opening
30 sec side plank hold
6-8 reps half kneeling KB press each arm


Mobility: 8:00 EMOM

min 1: RNT split squats x 6 reps each side https://www.youtube.com/watch?v=XXY78-Qx5w0
min 2: 3-D band pull aparts x 10 reps https://www.instagram.com/p/BoUDiGzF2rk/ (2nd video on here)
min 3: Front foot elevated reverse lunge x 6-8 reps each side
min 4: External rotation with mini-band around wrists x 10 reps https://www.instagram.com/p/BoUDiGzF2rk/ (3rd video on here)


Skill: Strict Press
set 1: 20 reps empty bar
set 2: 5 reps @ 50%
set 3: 4 reps @ 60%
set 4: 3 reps @ 70%
set 5: 2 reps @ 75%
set 6: 1 rep @ 80%


WOD (total of 10:00- stagger starts so everyone can use a bike)
4 sets of 30 sec assault bike cals + 60 sec farmer carry 72/53 53/35

3 sets of 60 sec assault bike cals + 60 sec farmer carry

1 set of 60 sec assault bike for cals

*record total number of calories

10.17.18

Warm Up
400m Run, row or bike
then...
2 Sets
Tall Kneeling KB Press + Tall Kneeling KB Push Press x 6 Complexes

https://www.youtube.com/watch?v=iRNE_6Qc-Mg

https://www.youtube.com/watch?v=REooQkH6fzI


then..
2 sets

5 air chair swings
3 hang muscle cleans
3 tall cleans
3 push press

Mobility:
Banded lat stretch x :45 each side
Wrist stretches x :15 each position
Tricep smash on racked barbell x 1:00 each side


Skill: clean complex
Build load over the course of 6 sets- start at 55-65%of 1RM C&J
complex:
1 clean
2 front squats
1 jerk


WOD
4 RFT
10 hang power cleans 135/95 115/75 95/65
6 box jumps 24/20"
12 TTB
16/14 assault bike calories