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Monday November 24, 2014

Monday

(Begin 10 minutes into class. You have 12 minutes to complete the strength.)
Strength
Power Clean 2x2 @ 80%, 2x2 @85%, 2x1@ 95%

(10 minutes designated for skill. Complete by 35 after)
Skill:
**Super Set these
5x5 Ring Dip
3x10 GHD

**WOD SHOULD START EXACTLY 5 MINUTES AFTER YOUR SKILL PORTION ENDS. START NO LATER THAN 40 AFTER with the first heat.)
Wod: 20 minute timecap

Competition:
250 Meter Row
21 Thrusters 65/45
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups
Row 250 Meters
21 Thrusters 65/45
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups
Row 250 Meters

General Fitness:
Weights 45/35

Beginner:
15-12-9 rep scheme for the thrusters, pull-ups
Complete the row at the beginning and the end of the wod. In place of the middle row take a 2 minute rest.
Weights: 35/15

Earlier Event: November 23
Thanksgiving Week Schedule!!!
Later Event: November 25
Tuesday November 25, 2014