12/17/2014

30 minutes - swim, bike, or row (choices in that order of my preference for recovery) @ easy pace
+
30 minutes Mobility on trouble areas

12/16/2014

A. Every 30 seconds x 10 minutes
1 1/4 Front Squat x 1 Rep @ 65-70% of 1RM
B. Dead Stop Front Squat 3-5 reps @ 85% of 1RM Clean
*make sure you're well below parallel to start*
+
30/20 Calories on Assault Bike
20 Burpees (jump to 45# plate)
10 Thrusters UB AHAP
rest 8 minutes x 3
*all at 100%*
*for the thrusters look to be at or above 135/95*
*Pelham sub 400m Sprint for Assault Bike*

12/15/2014

A. Snatch
4 @ 75%
4 @ 80%
4 @ 85%
+
4 rounds @ 85%:
Row 750m
20 Toes to Bar (4 sets of 5)
15 HSPU
10 Squat Snatch 115/75 (try and hit these TNG)
5 Muscle Ups
rest 5 minutes
*sub 10 c2b + 10 ring dips for muscle ups*
*for those without muscle ups practice skill for 10 minutes after WOD*

12/14/2014

Rest Day

12/13/2014

I'd like to start getting the team together to train every Saturday, one week we will do Pelham at 11am, the following week we will do White Plains at 1pm.  Come January this will be mandatory.  Tomorrow we will meet at Pelham and I'll be there to coach.  Please comment if you can make it.

Open WOD 11.4
10 minute clock:
60 Bar Facing Burpees
30 OHS 120/90
10 Muscle Ups

rest 30-60 minutes

Row 500m @ 15 seconds of PR pace
rest 3 minutes x 6 sets
*this is not optional - IT'S GO TIME*