11/09/01

Ph I:
Bent Over Row 5x5

Ph II: 10's and 5's
3 rounds for time
800 M Run
5 Snatch Balance 75lbs
10 HSPU
5 Thrusters @ 115
10 Medicine Ball Cleans (MBC) @ 20lbs
5 Muscle Ups
10 KB Swings @ 1.5 Pood
-100 Dbl Unders to buy out on Final Round

Ph III: Core
3x10 Strict Toes to Bar

-Note: Buy out means you only do the double unders on your last round. No Sub for Double Unders. Singles do not count. Gut it out and get it done!

11/08/31

Ph I:
400 M x3 1 Min rest b/w runs
Skill work: Pick Muscle Up, HandStand Push Up/Walk, Snatch or Dbl Unders

Ph II: 6 Rds for Time
100 M Row
5 Power Cleans @ 155
20 Box Jumps 24 in  Box

Ph III:
200 Ab Mat Situps
If you take a break, you do flutter kicks.

11/08/30

Ph I: Endurance
5 K

Ph II: Strength Day for METCON
Deadlift
5x5

Ph III:
100 Glute Ham Delt Sit Ups

11/08/29

Ph I:
1 Mile Run

Ph II:  20 Min AMRAP
5 Front Squat @ 155
10 Hand Relase Push Ups
15 Double Unders
20 Ring Dips

Ph III: Core  -3 Rounds
2 Min Front Plank
90 Seconds for each side

11/08/26

Pr Friday. Pick a Hero or Girl WOD and go for a new PR.

Reminder: No Wives Class Saturday due to Hurricane Irene.

11/08/24

Ph I: Strength/Sklls
3x5 Power Cleans
-Work Muscle up progression if you are still unable to do
-Hand Stand or Hand Stand Walk

Ph II: 3 Rounds for time
25 Box Jumps
25 Double Unders
25 Burpees
500 M Row

Ph III: Core
3x10 Toes to Bar

11/08/24

Ph1: Strength
Coach Burgener Warm Up
-If you dont know. Go to youtube and you can ck it out.
3x5 Push Press
65,75,85 of 1R Max

Ph II: 5 rds For Time "Kiss your legs goodbye"
400 M Run
5 Snatch @ 95
10 Power Cleans @155
15 GHD Sit Ups
20 Box Jumps
25 KB Swings @ 1 pood

Ph III: Core/Daily Challenge
100-200 Ab Mat Situps: shoot for 200
Sampson Stretch