Sunday, November 9 – Saturday, November 15

Posted on November 9, 2014 by Anna Follman
Sunday, November 9 – Saturday, November 15

Sunday, November 9 – No Class

 

Monday, November 10 

Strength: Push Press

  • 5×3

WOD: 3 Rounds for Time (compare to 10/4/13 and 7/21/14)

  • 10 Ring Dips
  • 20 Alternating KB Push Press (35/55)
  • 30 Sit-Ups
  • 40 Air Squats
  • 50 Double Unders

 

Tuesday, November 11 – Veteran’s Day

Aaron Holleyman, Age 27, Glasgow, Montana

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

“Holleyman”

WOD: 30 Rounds for Time

  • 5 Wall Balls (14/20)
  • 3 Handstand Push-Ups
  • 1 Power Clean (153/225)

*40 minute time cap

 

Wednesday, November 12

Strength: Front Squat

  • Establish a 1 Rep Max

WOD: For Time

12-9-6-3

  • Cluster (93/135)
  • Bar Muscle-Up or Chest to Bar Pull-Ups

 

Thursday, November 13

WOD Part 1: For Time

  • 2×500 M Row For Time

WOD: 10 Minute AMRAP

  • 30 Snatch (43/75)
  • 30 Snatch (73/135)
  • 30 Snatch (98/165)
  • 30 Snatch (118/210)

*Athletes must change their own weights

 

Friday, November 14

Strength: Clean

  • 5×2

WOD:  For Time

  • 10 Shuttle Sprints
  • 25 Push Press (63/95)
  • 25 Toes to bar
  • 10 Shuttle Sprints
  • 20 Push Press (63/95)
  • 20 Toes to Bar
  • 10 Shuttle Sprints
  • 15 Push Press (63/95)
  • 15 Toes to Bar
  • 10 Shuttle Sprints
  • 10 Push Press (63/95)
  • 10 Toes to Bar
  • 10 Shuttle Sprints
  • 5 Push Press (63/95)
  • 5 Toes to Bar

 

Saturday, November 15

WOD: For Time

  • 1000M Row
  • 75 Wall Balls
  • 100 Double Unders
  • 50 Wall Balls
  • 100 Double Unders
  • 25 Wall Balls
  • 1000M Row
  • Getting Started

    Eden Prairie

    FREE intro class every Saturday @ 11AM

    Prior Lake

    FREE intro class every Saturday @ 10:30AM

  • Eden Prairie

    Prior Lake
  • Questions?

#WorkHardBeNice