Thursday the 29th

As we start to taper back the load a little the next few weeks you'll notice less weight and more cardio movements.

WU: Double Unders
        - Practice starting in  DU
        - Max effort 2 minutes

Skills: Kneeling Jumps

Strength: 5 sets: 15 Ring Rows, 15 Atomic Ring Push Ups*
 
* Each push up done from the floor with your feet in the rings. At the top of the push up, pull your knees into your chest like a crunch.


WOD:  1000m Run 15 Burpee Pull Ups
             Rest 1 minute
             800m Run 20 Burpee Pull Ups
             Rest 2 minutes
             600m Run 25 Burpee Pull Ups
             Rest 3 minutes
             400m Run 30 Burpee Pull Ups

Tuesday the 27th

WU: Running  10x50m  Work on your pose

Skills: Muscle Ups

Strength: 5x3 Roman/straight legs deadlift
              - Slight bend to the knees
              - Pull with the hamstrings

WOD:  42,30,18

            - Wallball
            - Toes to bar
            - Box Jump 24/20

Tuesday the 20th

Warm Up: Double Unders

Skills: Front Squat for form
          - Tight back
          - Elbows First

Strength: Work up to Max Squat
              - True 1RM

WOD: 5 rounds:

            45 sec AMRAP Dead Lift – 225#/155#

            15 sec

            45 sec AMRAP Burpees

            Rest 15 sec

Thursday the 15th

WU: Tabata Warm Up: 2 rounds Push Ups, Pistols, Sit Ups, HSPU
                                       Air Squats, Pull Ups, Broad Jump, Plank

Skills: Muscle Clean
           - No rebend
           - Huge primary pull

Strength: Floor Press: 8x2 @55%.
               - Tight Elbows
               - Fast reps 1030 tempo

WOD:                         REV THE MOTOR
               
                                     4 rounds of
                                   
                                    1 Minute of Burpee
                                                        KBS   55/35
                                                        DU
                                                        Rest

Tuesday the 13th

Happy Birthday Ali!

WU: Hand stands, HSPU, Summersaults

Skills: Snatch Balance

Strength: Weighted Pull Ups 5x2

WOD: Ali-Gator    12/13 on her 27th birthday.

        6 Rounds:
        12 Burpee Broad Jump
        13 C&J 95/65
        27 Bar Hops

Thursday the 8th

Alright crew, sorry it took so long to get this posted. Been a crazy day.

Warm up: Kip/ Butter Fly practice

Skills: High hand squat clean

Strength: Deadlift with band around hips.

WOD:   4 rounds:
             15 Power Snatch 95/65
             15 Burpees
             25 DU
             2,3,4 mins rest
             

Tuesday the 6th

WU: Rope Climbs, Hand Stands

Skills: Split Snatch   5x5 @55%

Strength: Clean Pulls   2,2,2,2,2 @105% Max Clean

WOD: 10 Min AMRAP

           60 Bar Facing Burpees
           30 OHS 120/90     105/65
           10 MU    C2B

Saturday the 3rd

There will be a small contest at USCF on Saturday. Its a great event with one basic but hard body weight WOD. There are tons or prizes and its FREE to enter! The best part is that it starts at 7pm so you dont even have to get up early.

Check out www.navydiverolympics.com for details and registration.

Thursday the 1st

Holy shit its December already!

WU: Hip extension box jump with a pause at the top. 25 reps, 15 seconds between reps.

Strength: Floor Press    6x3   Focus on explosive upwards movement.

Skills: High Hang Snatch   5x5
          - 50%
          - Use a full squat
          - Transition Speed!

WOD: 21 Deadlift  205/135  165/105
            21 Chest to Bar Pulls Ups

            1 minute rest

           15 Front Squat  205/135  165/105
           15 Burpee Box Jump 30/24

           2 minutes rest

           9 Power Cleans  205/135  165/105
           9 50 Ft. Suicide runs

           3 Minutes rest

          7 Clean and Jerks 205/135    165/105
          7 Muscle Ups