Monday the 31st.

Happy Halloween!

Today is a rest day or active recovery day. If you want to do Fran today at the gym you can, I will be doing it at 5:30 if anyone wants to crush it with me. Be advised that tomorrows WOD also has thrusters but Fran shouldn't affect that. I know how we all love Fran and if you want to see how much you have improved on it you can give it a shot.



The plan for the week is to the do OCT WOD on Thursday. I want everyone fully rested, I also want to see some other people get some scores and figure out pacing for this quick little WOD.

Tonight at 5pm our very own Super Greg will be doing the last OCT WOD. He is leaving for 3 weeks for some pre-deployment shenanigans and tonight is his only night to do it. I will be there to judge his workout and may even do the WOD next to him to give some competition and pacing. If you want to come cheer along or do a round with him be there and ready by 5!

Sunday the 30th

Warm up with 15 minutes of double under practice. If you can get 50 try for 75, if you can get 5 try for 10. Try starting right off in a double under. Watch your mechanics. -Hands slightly in front and by your sides!

Skills: 5-7x5 Overhead squat. Stay light (60%) Focus on hips and shins. Shrug your shouldersand lock your elbows!!!

WOD: 6 rounds of Helen: 6 x 400m run, 21 KBS (54/36), 11 Pull ups.

Thursday the 27th

Warm up: Kip/ Butterfly Practice

Skills: Snatch Balance
           - Focus on shoulders and elbows
           - Get Low!
           - Up slow

Strength: Snatch Deadlift  8x2  60% max add chains or bands in you want

WOD: 4 rounds: 3 Muscle Ups/ 3 strict chest to bar pull ups
                           12 Deadlift @315/205    255/165
                            24 Burpee Wall Ball

4, 5, 6 minutes rest respectively between rounds
                           

Tuesday the 25th

Warm Up: Pose Running

Strength: Push Press   5x3

Skills: Hang Cleans

WOD: 15 Squat Clean  155/105   No Scaling!
            30 Pull Ups
            12 Squat clean
            24 Pull Ups
             9 Squat Cleans
            18 Pull Ups

20 minute Cap. Every Rep counts!

With any WOD designed with a cap its always better to finish, obviously. So, a more conservative pace with little rest might be the tactic for those worried about the cleans.

Monday the 24th

Rest Day!

We will be doing the 2nd OCT Wod tomorrow.

Great job by everyone who did Grace yesterday, some blistering times!

Sunday the 23rd

Be at the gym 11ish for Amazing Grace. If it sounds boring consider going heavier or doing it with a partner.

  Grace  30 Clean and Jerks @135/95

If anyone still hasn't done the qualifier WOD or wants to redo it, you can do after Grace.

Thursday the 20th

Sorry Im so late in posting this. I with the WOD already out there I forgot to post the rest.

Warm up: 15 minutes on your own, make sure you have a sweat going before the WOD.

WOD 10 minute AMRAP  75 DU, 50 Box Jump 24/20, 25 Shoulder to overhead 105/70

Skills: Muscle Ups

Strength: Box squats  10x2 @60% 1RM