Chip Away!

Pre-Game

2 Rounds of:
20 Dead Bugs
20 Iron Crosses
20 Push-Ups
20 Squats

WOD- 1 Round for time of:

10 Deadlift- 225/155
20 Pull-Ups
30 Box Jumps- 24/20
40 KBS- 70/44
50 Double Unders
40 KBS- 70/44
30 Box Jumps- 24/20
20 Pull-Ups
10 Deadlift- 225/155

Cash Out

50 Ab-Mat Sit-Ups Unbroken or 3 Sets of 15 GHD Sit-Ups

Tabata Everything 12/7/2012

Movements will be a surprise for your class. Tabata is an interval system where you work for 20 seconds than rest for 10 seconds. You perform the SAME movement for 8 rounds than rotate to the next movement and do the same thing.

Snatch and Overhead Squats

Pre-Game

Drill technique of OHS and Snatch. Teach proper mobility for WOD

Hero WOD McGhee

Clean That Sh*T

Establish a 1 Rep Max Power, Hang, Or Squat Clean

Technique work for those uncomfortable/unfamiliar with heavy Cleans

After establishing 1 Rep Max, if any tine remains, perform as many wall balls possibly with remainder of class.

Monday 12/3/12

GI Jane
100 Burpee Pull-Ups

Post WOD
3 rounds of 15 GHD Back Ext

Saturday Team WOD

Teams of 6- 30 Minute AMRAP

450 Box Jumps- 24/20"
450 Jump Overs (partner in pushup position. other partner jumps over body)
450 Hand Release Push-ups

3 people will work at once. The amount of reps to be performed per set are 15, no more and no less. Each athlete will perform a total of 75 reps for each movement. While 3 people are working on their reps, the other 3 must each perform ball slams while waiting for their turn to perform their 15 reps. 30lb ball for malls 20 for females. If you have heavier, please go heavier, 40/25. When you get to partner jumps, all 6 people will work at once. The ball slams will be performed during the box jumps and HRPU while waiting for reps. Enjoy!!