WODs for the Week: 111212 - 111217

MONDAY 12-05-11

WOD
Back Squat
2-2-2-2-2-2-2


Good work by Ty, Brent, and Louis this morning. Brent held a consistent 185-205 for each lift while Ty quickly jumped to 205 and had one attempt at 225. Louis climbed the ladder, reaching just shy of 300 by the time the work was over. He then hit a big 5RM PR at 331#. 

Warm Up
- 400m front/back run
- Instructor led stretch
- Broad jump max

Strength/Skill
- 5 min work on double unders
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Tuesday 12-06-11

WOD
10 x 100m sprint


Mother nature really doesn't want us to sprint. Actually because it was pretty slick due to light rain we went with "Tababta This" today and will make up sprints tomorrow, weather permitting.


Scores were as follows:
Louis: 38 (pr)
Mitchell: 40
Brad: 28


Really proud of Louis for finishing a Tabata Rx'd and with a PR. Brad and Mitchell had great performances and I really appreciate them coming in this morning.
Stephen hit the CFE metcon which looked awful. I'll have to ask his score but he never stopped moving between pullups, ring dips, and double-unders.


Louis guided me through Tabata This as well after class today. My final score of 49 reflected a new tabata squat pr with a consistent 21 reps. Push ups seemed to be my weak link but they were the last movement during the cycle and the score of 10 on my pullups took its toll.


Rather than the planned strength/skill work posted below Mitchell wanted to get the best of our broad jump mark from yesterday and easily moved past the 7 1/2 feet from yesterday. That prompted a jump off which he still ended up winning pushing  the mark just past 8 feet.

Warm Up
- 100m run followed by 10 box jumps x 3
- 100m run followed by 5 pullups x 3
- 100m run followed by 10 v-ups x 3
- Spend 5-7 min working on hamstrings (inch worms, back and forth, mtn climbers, grasshoppers, lunge toe touches)

Strength/Skill
- Hang power snatch (work up to a heavy single or skill work)
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Wednesday 12-07-11

WOD
"Tabata This"


Since we went "Tabata" on Tuesday, today was sprint work as it was warm(er) and more importantly, dry. Ty was able to complete all of his efforts in the 18-23s range while Brent stayed mostly in the 20-21s range with a low of 17s. Big Brad crushed his final attempt at an impressive 12.9. That's moving!

Warm Up
- 10-15-20 air squats with :30 rest after 10 and 1:00 rest after 15
- 10 kipping swings
- High knees down and back
- 10 v-ups
- Lunge twists down and back
(^ x2 after squats)

Strength/Skill
- Turkish get ups (5 minutes)
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Thursday 12-08-11


WOD
5 rounds of:
- 15 Thrusters 135#
- Run 400m


This is easily the warmest morning since starting WODs at Ultimate and we took advantage and hit this outside. The run was closer to 450m than 400 but we'll get that sorted out from the roll up door very soon. 


Brent: 19:10 (3 rounds - 65# for 1 round and 45# for the final two)
Austin: 20:05 (5 rounds - 45#, front squats for the final round)
Louis: 25:05 (rx'd for 55 reps, 20 reps at 115#)
John: 15:25 (95# for all)

No getting around this as a difficult WOD due to the high volume thrusters. Everyone tackled their challenges like champs though and I was really pleased to see Austin use his shoulder coming back off of a football injury a few weeks ago. The word of the day was "consistency" and I think that was really apparent.

Personally, I dropped my weight down to see how my tight back would respond. So far so good. Because of that drop in weight I wanted to perform the WOD unbroken which I was able to accomplish. 


Warm Up
"Track warm up"
- High Knees
- Hurdles
- Lunge toe touch
- Rev Lunge
- Broad jump


- Instructor led stretches


Two Rounds (slowly) of:
- 10 Sotts press
- 10 pullups
- 10 up/downs


Strength/Skill (after WOD)
- Box jump work (5 min) - work on one aspect of the movement
-----------------------------------------------------------------------------------------------------

Friday 12-09-11


WOD
Power Clean 3-3-3-3-3


Brad Harris: 222-266-288-201(7 reps)
Ty Humble: 155-155-175(1)-175
Austin Riggs: 155-175-201(f)-133
John Prince: 155-175-201(pr)
Louis Marascalco: 175-201-227(1)

Warm Up
*10-15-20 up/downs (rest :30 after 10 and 1:00 after 15)
*Instructor led stretches
*The Bear warm up complex (5 cycles) x 3


Strength/Skill 
none today



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WODs for the Week 111205 - 111209

MONDAY 12-05-11

WOD
10 min AMRAP
- 10 pushups (GS)
- Bear Crawl
- 10 jumping squats

Hand release at the bottom of the pushup. Bear crawl distance is 15m. Hips must come open and feet must leave the ground for rep to count as complete on jumping squat. 

In addition to having temps in the 50's it was great to see Brad Harris and put him through the first CrossFit WOD. This one was designed to a put a premium on oxygen consumption and I think it achieved that goal. I've got a feeling Brad is going to put up some pretty impressive numbers in a short period of time.

Score for the WOD as follows:
Brad: 6 rounds
Louis: 9 rounds + 10 pushups
John: 11 rounds + 8 pushups

Prior to the WOD, Louis hit a big power clean PR at 222#. Great job buddy!

Night class was fun as well. I'm not sure everyone bought in to a quick AMRAP after a boxing class but we did the best we could.

Warm Up
- 400m run (if raining, we will perform track warm up inside)
- Instructor led stretch
- 10 sumo deadlifts
- 10 pullups
- 10 jumping lunges
- 10 push presses
- 10 hspu

Strength
- Work up to a heavy power clean
-----------------------------------------------------------------------------------------------------
Tuesday 12-06-11

WOD
12 min AMRAP


*6 Push Press - 95#
*8 KB Swings - 2 pood
*10 Burpees


Louis braved this alone today and put out the best performance I've seen out of him yet. Mostly unbroken except for a few short stops on the burpees he managed 7 full rounds exactly as the timer signaled completion of the WOD. It is work like this that makes athletes astoundingly better.


My work consisted of the warm up plus a little handstand walking which ended up being quite profitable. I'm not ready to give up using my feet as my primary transportation but I am slowly putting this goat down. 

Warm Up
- 100m run followed by 10 box jumps x 3
- 100m run followed by 5 pullups x 3
- 100m run followed by 10 v-ups x 3

Strength
- Back squat 3-3-3-3 (work at 70% of your 1RM)
-----------------------------------------------------------------------------------------------------
Wednesday 12-07-11

WOD
Push Press
3-3-3-3-3

Stephen: 144 x 3 (last set)
Brad: 173-202-213-250-290
Mitchell: 173-202-213(x)-202-196
John: 153-173-184-189(1)-133

To say the bar was raised this morning does an injustice to the amount of weight lifted today. This was wheelhouse for both Brad and Mitchell and I was very content to stand amazed by their strength. It was also good to begin establishing pressing baselines so we can track improvements and work off of some percentages. Personally my lifts felt good if a little disjointed and I was really surprised when the 189 went up just once. Still the 184 technically represents an 8# pr. 

Warm Up
*"Track Warm Up"
*Half Tabata Burpee Box Jumps
*Half Tabata V-ups

Strength/Skill (after WOD)
*Box Jump work (max box jumps to failure)
-----------------------------------------------------------------------------------------------------

Thursday 12-08-11


WOD
5 rounds of:
-15 box jumps - 24"
- 10 hang squat cleans - 135#
- 5 hand stand push ups

Brad Harris: 16:49 (subbed elevated pushups)

Mitchell: 15:50 (rx'd)

Austin: 3 rounds complete (handstand holds and 115#)

Ty: 13:15 (3 rounds, 95#, elevated pushups)

Brent: 13:50 (3 rounds, 95#, elevated pushups)

Louis Marascalco: 17:53 (handstand holds/elevated pushup mix)

John Prince: 12:40 (rx'd)

Very nice to get some bodies in the gym this morning. Great to see Austin back in the mix and really good to meet Ty and Brent. 

Warm Up
*If-it-has-an-animal-name-you-don't-want-to-do-it warm up
   - inch worms
   - bear crawl
   - duck walk
(^ x 2)

*Instructor led stretches
*The Bear warm up complex (5 cycles) x 3


Strength/Skill (after WOD)
*Overhead squat work 3-4 sets of 3 reps. Do not load over 70% of 1RM.



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Friday 12-09-11


WOD
- 50 burpee jump-slaps
- on the min, every min perform 5 deadlifts @ 155#

Ty: 14:00

Brent: 14:02

Louis Marascalco: 4:26 (as rx'd)

Stephen Alred: 2:40

The buy-in was supposed to be 50 double unders but I didn't do a good job of stressing that so Louis gets an extra golden star by his name for knocking them out before the WOD. Times do not reflect buy-in for this WOD.


Brent and Ty did a really good job of staying the course when it looked like 50 was never going to come. 

Warm Up
*10-15-20 up/downs (rest :30 after 10 and 1:00 after 15)
*Instructor led stretches
*The Bear warm up complex (5 cycles) x 3


Strength/Skill 
none today



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Saturday 12-10-11


WOD
4 rounds for time:
- Run 400m
- 50 air squats*
*must touch med ball for depth check on all squats

John: 12:00

Louis Marascalco: 14:18

Stephen Alred: 12:48

We put off running in the cold as long  as we could but had to push it out today. Honestly it wasn't that bad.

Thanks to Chris for joining in our warm up before the WOD.

Warm Up
*3 rounds of Cindy (5 push ups, 10 pullups, 15 squats) - slow
*Dynamic hip stretching to focus on hips
*Handstand practice


Strength/Skill 
Thrusters 3-3-3-3
45-67-89-111

Here we go! WODs for the week - 111128-111202

Because things are sure to be hectic in the coming weeks I will need to make a minor change in how I blog WODs (that's kind of a weird thing to say, "Blog WOD"). This will be a temporary change but will help me be more efficient with free time that will be better spent painting, securing, cutting, and otherwise getting our space ready for the months ahead. 


The plan is to post WODs and warmups all at once for the coming week. I will still amend the posts with times as they are available. Also, the flavor of the WODs will change. Currently, we utilize the "mainsite" or CrossFit.com as our program template. Due to equipment and space restrictions while items are being put into place, WODs will be built around the known and available resources. 


111128 - Monday (year/month/day)


WOD - 6am Ultimate Fitness - FREE CLASS!
AMRAP 10 (as many rounds as possible in 10 min)
- 7 Thursters (95#)
- 10 overhead walking lunges w/ 45# plate
- 7 bumper plate burpees
- 10 overhead walking lunges w/ 45# plate


Pretty happy with the programming here although we amended to 7 walking lunges out and back. Known: leg taxer, Discovered: midline hammered. The rep scheme and weight allowed us to work continuously with no break. Ideally this is how I like to see 90% of metcons performed. 


John: 5 rounds + 5 reps
Louis: 4 rounds + 14 reps (11 min)

Scale load as needed. Plate used for lunges will be set down after 10 paces and burpees will be performed on that spot. A "bumper burpee" is similar to a standard burpee however this movement ends with both feet planted on the bumper plate with a noticeably open hip rather than the standard overhead clap.


Warm Up
- 400m run (down to stop sign and back) - first 200m forwards, next 200m backward (or backwards for as long as you are able to run backwards)
- Instructor led stretches
- Box complex (10 step ups, 10 single jumps, 10 consecutive jumps, 10 box clears - if possible, if not, continue to perform the achievable movement with the highest degree of difficulty for you)




Strength/Skill
- Shoulder press (using PVC pipe or working 50-60-70% of 3RM)
*Work on form and placement for the strict overhead press. First time athletes will perform with PVC pipe/dowels. 



111129 - Tuesday


WOD - 6am Ultimate Fitness - FREE CLASS!
Perform for time:
"Annie"
50-40-30-20-10
- Double Unders
- Sit ups


John: 6:07 
This seemed to go by pretty fast and I thought I had a sub 5:30 in the bag as all movements were unbroken. I did have two snags before starting my round of 30 and round of 10 double unders. Looks like I'll just have to get faster at everything! 


Stephen 6:34 (pr)


Scale reps and movement as needed. 


Warm Up
- "Track warm up" - instructor led


Then...
- 15 good mornings
- 15 jumping lunges
- 10 kipping swings
- 15 boot strappers
- 15 up/downs
(^ x 2)




Strength/Skill
- Back squat/air squat - 3 sets of 5 with no more than 60% of 1RM for load. New athletes will work air squats (3 sets of 20).



111130 - Wednesday


WOD - 6am Ultimate Fitness - FREE CLASS!
Perform for time:
100 hang squat clean thrusters - 65# (every minute on the minute perform 5 burpees)


Louis got the privilege of taking on this bad boy alone as Stephen is preparing for the marathon and it was a rest day for me. Having done this WOD three times I can tell you I didn't miss it. The first round started off very well with 17 reps. All-in-all the WOD took its toll but Louis managed 65 reps plus 49 burpees (went to 3 burpees per min at the 9th min) in 12 minutes. 


Scale reps and movement as needed. 


Warm Up
- Run 800m
- Yoga stretches - instructor led
- Pullup work (if you are not working on pullups, perform sets of 10 slow air squats with focus on form - rest 30 sec - 1 min between sets)


Strength/Skill
- Hang squat cleans - spend 7 min working up to a heavy single. New athletes will work components of this movement with PVC pipe. 



111201 - Thursday


WOD - 6am Ultimate Fitness - FREE CLASS!
10 rounds with 1:30 rest between rounds of:
100m sprints for time


We audibled sprints in 25 degree weather in favor of tomorrow's WOD - Front Squats. I'm just not a fan of asking for quick, explosive work at sub-freezing temps mainly with an eye on injury. 
After warmup sets of 135 x 3 and 181 x 3 Louis hit the following:
209-229(pr)-253(pr)

He had more in the tank but properly did not push past the big pr. Unfortunately my back fired up on me out of the rack with our warm up sets so I swapped to 3 rep back squats which strangely felt ok. Loads were the same as Louis so I ended up with a 3 x 5 of 135-181-206-229-253. The good news is that 253 felt light and I could have/should have repped out more but I'll take my health and move on.


Warm Up
- 10 burpees (rest 30 sec), 20 burpees (rest 1 min), 30 burpess (rest 2 min)
- Instructor led stretches (focus on hamstrings)


Then
- 15 samsons
- 15 inch worms
- 1 bear crawl
- 1 duck walk (back)
- 15 air squats
(^ x 2, rest 1 min between)


Strength/Skill
- Behind the neck jerk - 3 sets of 5, no more than 50% of 1RM or work PVC for new athletes.



111202 - Friday


WOD - 6am Ultimate Fitness - FREE CLASS!
1 rep max - Front Squat (1-1-1-1-1-1-1)


Warm Up
- Front/back shuttle run x 3 (20m increments) with 5 burpees between efforts
- Instructor led stretches (focus on trunk, glutes, and hamstrings)


Then
- 5 Hand Stand Pushups
- 5 Toes to Bar
- 10 rolling pistols (one legged squats)
(^ x 3)


Strength/Skill
- Double unders after the WOD as time permits

THURSDAY NOVEMBER 24TH 2011

THURSDAY NOVEMBER 24TH 2011 Happy thanksgiving everybody. I'm posting from the iPad so this may or may not get formatted. No real WOD today as I'm sure everyone is eating/watching football for time. I did about three hours of leaf raking followed by an actual WOD - 5K Grace. Actually I decided to run a 5k and did a "buy in" before of as many clean and jerks as possible without setting the bar down. I choose 115# for a few reasons and managed 20 reps before taking off on the run. Tried to just enjoy the day and ran slow - about 24-25 min. Finished with ten more clean and jerks after the run. This is bad programming and not something I recommend but it is what I wanted to do today. We all have so much to be thankful for and I hope you all count your blessings as the day unfolds.

TUESDAY NOVEMBER 22ND, 2011

TUESDAY NOVEMBER 22ND, 2011


WOD
Snatch Balance
1-1-1-1-1-1-1


John: 115-135-155-175-192 (7# pr)
Louis: form work at 65# (triples)

I'd say that over time, single rep max days have gone from my least favorite thing to do to one of my most favorite. It's a combination of technique work and having one to two opportunities to put everything into proper sequence to achieve new heights. PR's happen in metcons and monostructural work was well, but there is a certain amount of instant gratification in a successful 1RM that cannot be duplicated.

Louis made great strides in his technique today. I know that isn't as exciting in the short term, but understanding key elements of Olympic lifting open the door to a world of potential. Prior to today, going overhead in combination with any kind of squatting motion was a little difficult for Louis, but we were able to work on foot placement in combination with a better understanding of the active shoulders to promote a solid trunk which will, over time, allow him to move A LOT of weight.

Watch the speed! Get the bar off of your back with a short, powerful hip thrust, then push yourself down under the bar FAST to receive the weight. Proper foot speed, midline stability, and active shoulders are a must for this lift.

Warm Up

- 1,000m row

- 10 min stretching focused mainly on the trunk, shoulders, hams, and glutes.

- 10 split jerks (45# bar)

- 10 overhead squats (45# bar)

(^ x 3)

AMRAP 5 min of:

- 7 box jumps

- 5 hang squat snatches (65#)

MONDAY NOVEMEBER 21ST, 2011

MONDAY NOVEMEBER 21ST, 2011


WOD
"Nicole"
20 min AMRAP (as many rounds as possible) of:
- Run 400m
- Max rep pullups (round ends with the drop from the bar)


Louis: 8 rounds, 59 pullups at 19:30
John: 8 rounds, 144 pullups (pr)


Based on some of the 400m splits I'd say that our course is a touch short of .25 miles, but perhaps only 30 or so meters (+/- 5-6 seconds). Over the course of 20 min though that probably added up to the completion of 8 rounds for me. Louis finished in plenty of time and would have had 8 rounds easy. 

Warm Up
- 800m run
- 10 kipping swings
- 15 air squats
- 10 knees to elbows
- 15 pvc pass-throughs
- 10 jumping squats
- 15 paralette pass-throughs
- 10 samsons

SUNDAY NOVEMBER 20TH, 2011

SUNDAY NOVEMBER 20TH, 2011


Vacations are nice but it is always good to be back home. Louis and I took on an AgainFaster series WOD named "Russell" which consisted of the following:


WOD
3 rounds for time
- 25 double unders
- 25 push ups (hand release at the bottom)
- shuttle run - 60m in 10m increments


Lois: 7:27
John: 5:13


Before the WOD we went max rep Hand Stand Push Ups. Louis got his first honest head to the cement HSPU and I was able to rep out 18 unbroken which is a new PR. After the WOD, Louis hit a new double under PR at 39!

Warm UP
- box jump complex
 3 Rounds of the following
- 200m run
- 10 thrusters (45#)
- 10 overhead squats (45#)

WODS FOR THE WEEK WED - SAT

WODS FOR THE WEEK WED - SAT (NOV 16 - 19)
Leigh and I are taking the girls to the beach for our yearly "long" vacation. I figured it would be a good idea to post the WODs for the coming days as internet access will most likely be limited to whatever network Gulf Shores offers and I'm not typing warmups with my fat fingers. 


Trolling through the archives of workouts is always fun. This week we're going to revisit the 2010 MS/TN/AL Sectionals. 


WEDNESDAY 111611
WOD
3 round for time
- 50m run (25m out and back. Begin from a seated position)
- 10 burpees
- 7 power cleans (155#)


WOD 1 demo



THURSDAY 111711
WOD
For time
- 12 deadlifts (275#)
- 40 Wallball shots (20#, 10' target)
- 10 deadlifts 
- 30 Wallball shots

- 8 deadlifts
- 20 Wallball shots
- 6 deadlifts
- 10 Wallball shots


Scale weight as needed. Wallball shot sub is thursters with unloaded barbell.

FRIDAY 111811
Rest Day


SATURDAY 111811


WOD
5 rounds for time
- 25 pullups
- 400m run




Warm ups this week will be at your discretion. Be creative and have fun!

TUESDAY NOVEMBER 15TH 2011

TUESDAY NOVEMBER 15TH 2011


WOD
Thrusters 1-1-1-1-1-1-1


Louis: 135-155-175-191-225(f)-201(pr)
John: 135-155-175-191(pr)-201(f)


Common wisdom says to shut it down after a PR. I generally agree with this however even with a missed attempt at 201 I'm pretty happy with the day. 185 isn't a terribly old PR and I felt that 195 or so was very achievable.


Louis was solid in every aspect of this lift today and I expect that he will see 225# go up next time we work on this 1RM. 


WARM UP
- 800m run
- 10 min stretch with special attention to shoulders (using PVC and bands)
- "The Bear" Complex - 3 times using 65, 75, and 95#. Key on form rather than speed

SATURDAY NOVEMBER 12TH, 2011

SATURDAY NOVEMBER 12TH, 2011


WOD
Rest Day


RECAP Thursday/Friday


Sorry for the lack of posts but life has been pretty busy and we hit a big road trip Friday. 


For anyone keeping score, Thursday was a rest day. As Friday rolled around Louis and I headed to Alabama for what promised to be a day full of work and meeting many awesome people. As Friday was Veteran's Day, CrossFit Huntsville hosted a Wod For Warriors event. This was a tandem WOD meaning one athlete would do a set of work while the second rested. Upon completion of the first set the roles reversed. This went on for 11 movements and 11 rounds. Adding reps at home, this comes out to be 665. Each. Louis and I got through this in 42:02. Check out the website for the workout, rep scheme, etc.


WOD 2 at CrossFit Impulse was full of energy. We jammed two strength components into a one session. The first lift was a strict shoulder press (5 x 5RM) with a quick warmup. My shoulders were toasty from the first WOD and just simply didn't want to work as I managed just 125 x 4 three times (- 10 from PR). Louis on the other hand looked strong and hit 150 x 3.


We then went right into the deadlift. Due to my history with the lift I went backsquat 5 x 5. Louis worked up to right under 300# but sixty some odd deadlifts earlier in the day cooked his midline and he made a wise decision to stop in the third round. My backsquat got to 245# but shorted the very last rep by a hair so I'll give it a "no go" on the x5. 


I'm calling Saturday a rest too for a few reasons but mainly due to the fact that my hip impingement is barking a little and rest is probably better than pushing through at this point. 

WEDNESDAY NOVEMBER 9TH, 2011

WEDNESDAY NOVEMBER 9TH, 2011


WOD
"Isabel"
30 snatches for time (#135)


This is a benchmark WOD for CrossFit. Times to beat tonight will be 3:18 for John (at 115#) and 3:02 for Louis (at 95#). This will be Stephen's first Isabel. For what it is worth, my strategy will be 12-6-6-3-3 whereas last time it was 10-5-5-3-2-2-1-1-1.

TUESDAY NOVEMBER 7TH, 2011

TUESDAY NOVEMBER 7TH, 2011


WOD - Ultimate Fitness 9AM
15-12-9-6-3
- Front Squats (135# / 95#)
- Burpees
- Push Presses (135# / 95#)


Jennifer: 9:05 (30# bar)
Jeff: 14:55 (65#)
Louis: 13:58 (135# - 115# after the 1st round)
John: 9:55 (115#)


The oxygen pull from the burpees made this a tough WOD and sapped resources for the presses. I broke all presses except for the last ones essentially in half. Most of the time the last half felt better than the first half because I could breath at the proper pace. Front squats weren't bad and went unbroken for everyone I believe. 


Jennifer killed this workout and had an impressive engine! Look forward to more CrossFit with her and the rest of the crew at Ultimate Fitness.


Warm Up
- Box Jump complex 
- 400m my way (Inch worms, hurdles, samsons, duck walk, broad jumps, bear crawl, high knees)
- 5 min group med ball toss
- 3 rounds of Cindy with 30 - 45 sec stretch between rounds (5 pullups, 10 pushups, 15 squats)


*Rest 1 min between warm up activities (each activity should take ~ 5 min with full warm up lasting 20-25 min)


No additional strength work today

SUNDAY NOVEMBER 6TH, 2011

SUNDAY NOVEMBER 6TH, 2011
we will meet at Ultimate Fitness early afternoon (time TBD) unless otherwise notified


WOD
AMRAP 12 MIN
- 7 Deadlifts (155#)
- 10 Wall Ball shots (20#, 10')
- 10 KB Swings (1.5 pood)
- 5 Hand Stand Push Ups


Subs will be lower weight on the deadlifts, wallballs, and swings. Elevated push ups will sub for the HSPU or Hand Stand holds.


Work was accomplished at Ultimate Fitness! Thanks to Jeff, Craig, Andy, Stephen and Louis for a great effort and all of the good questions during the warmup. 


While I had a pretty good handle on where everyone was during the WOD I feel like I may have missed a round or so on the scoring for a few athletes. Individually Andy did a great job fixing a few form faults during the workout and Craig was impressive with his consistency.  


I had the advantage of going separately and Louis kept my score which was 8 rounds plus 3 reps.


Warm Up (10 min)
- 30 sec rope work / 30 sec rest (x 4)
- Followed by 3 rounds w/1 minute rest in between rounds of: 
     *5 PVC pass throughs, 10 PVC OHS, 5 T2B


Strength (10 min)
Work up to 80% 1RM in HPC (no more than 5 lifts)
*stretch whatever is tight between attempts

FRIDAY NOVEMBER 4TH, 2011


WOD
35 Double-unders
1 Snatch
Make one snatch attempt per round.

WARM UP
- 2 min double under work
- 30 sec of the following
     *Inch worm
     *Boot Strappers
     *Samsons
     *Jumping lunges
     *Flutter kicks
     *Arms out floor rolls
- Iron Cross/Scorpion stretch (20 count on each)
- 2 min band work on shoulders / wall stretch


Snatch balance work (no more than 10 light to moderate snatch balances and 2-3 moderate to heavy snatch balances)