General Fitness Monday

11/30/15
Prep Work

3 Min R0w For calories- Keep track of how many you can get in a warmup format
2X30
Table top stretch
Couch stretch

2X10 Goblet squats 53/35

WOD
A.
Back squat-establish a 10 Rep max (15Min Time cap)

B.
LVL 1
5-1 Ring rows+Push ups
Rest 2 min
21-15-9 For time
Pull Ups+Push ups
*Pace out the 5-1 at a pace that you know you can maintaing for 5-10 min if needed, once your rest time is up go as fast as possible while still maintaining good form on the 21-15-9.

LVL 2
5-1 Ring pull ups+HSPU
Rest 2 min
For time:
5 Muscle ups
25 Push ups
4 Muscle ups
20 Push ups
3 Muscle ups
15 Push ups
2 Muscle ups
10 push ups
1 Muscle up
5 push ups

C.
2 sets
Airdyne 2 min @ 60%
1 Min Couch stretch
5 burpees
1 Min Soleus stretch

Cool Down
Mobility
Post results

12/1/15
Prep Work
300M Row
2X6
Drinking birds
leg Pumps
10 Tuck jumps

WOD
LVL 1
For time
65 Calorie row
65 Thrusters 65/45

LVL 2
14 Min Time cap
27-21-15-9
Calories Rowed
Thrusters 105/75
*LVL 1 Will go first then 2. For LVL 2 The weight is heavier then the crossfit open version- if need scale, if you have done this wod and have been close to or under 15:00 go with the heavier weight.

B.
1-5 500M Repeats
Taking 90% of your row last week perform
Row 500
Rest 1 min
*Must hit the 90% or faster, the goal is 5 sets. If unable to hit the time stop.

12/2/15
Prep Work
3 rds
50′ Bear crawl
50′ Burpee Broad Jump
50′ Walking lunge
10 Wall facing squats

A.
5 Sets 3Power snatch+3 OHS

B.
For time
80 DU
40 American swings
40 DU
20 American swings
20 DU
10 American swings
Rest 3 Min

C.
For time and Quality
3 rds of
10 Burpee Box jumps
15 Goblet squats
1 Min Airdyne @ 80% Effort

Cool Down
Mobility
post results

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