Sunday, December 25, 2016

WEEK 2 DEC 26TH TO DEC 30TH


THIS WEEK AT 911 CROSSFIT, COOPER CITY

MONDAY  26
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 minshoulders mobility 4 min  hips mobility 
B)  L2) back squat   2 min rest for series
70%5 75%5 80%3  85%3x3
L1) back squat 
3,3,3,3,3  ( Go up the weight keeping the technique 
and mechanics)
D) WOD
L2) 5-10-15-20
t2b 
power clean  95/65 lb 
2 min rest 
for time 
400 m run  fast 
50 wall ball 
L1)5-10-15-20
K2e 
hang power clean 75/55 lb 
2 min rest 
250 m row 
30 wall ball 
E)ACCESSORIES + GYMNASTICS 
3X 10/10 Curl hamstring
https://www.youtube.com/watch?v=sYlmazEUbVI&feature=youtu.be
30 resp for leg 
https://www.youtube.com/watch?v=W7NpDR_deio
3X8/6 strict t2b or  strict  k2c


TUESDAY 27

LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 min hips mobility 
B)L2)snatch pull + snatch 
70%2x2+1 75%2+1 80%1+1 85%3x1+1 
https://www.youtube.com/watch?v=7EseHXMjWro
L1)snatch tecnic , little weigth for 12 min
https://www.youtube.com/watch?v=LwukPTfa-Cw
C)WOD
L2)5 rounds sprint
150 m row 
12 American swing  55/35 lb
5 burpees 
12 American swing  55/35 lb
2 m rest Between round
L1)5 rounds sprint 
100 m row 
12 American swing  35/25 lb
5 burpees 
12 American swing  35/25 lb
2 min rest Between round
E)ACCESSORIES + GYMNASTICS 
3x max effort hand stand on the wall  1 m rest 
Between round
3X 15 face pull 
https://www.youtube.com/watch?v=aZ9v9azQljE
3x 10/10 cuban press dumbel 
https://www.youtube.com/watch?v=YozTtczvcd4&feature=youtu.be



WEDNESDAY  28
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warm-up +
  4 min shoulders mobility 4 min hips mobility 
B) L2) L1) sumo dead lift 
5,5,5,5,5,  
Going up the weight in each round, keeping the technique
https://www.youtube.com/watch?v=lKhmcUCScAo
C) L2)
50 goblet squat 55/35 lb 
40 snatch Alternated, from the floor 55/35 lb 
30 box jump over 
20  push press for arm 
10 pull up strict 
L1)
50 goblet squat 35/25 lb 
40 snatch Alternated, from the floor 35/25 lb 
30 box jump
20  push press for arm 
10 rig row 
D)ACCESSORIES + GYMNASTICS 
3x 15/10 sec ring support hold 
3x 10/8 rings push up 
3x10/10 Kick to the sky
https://www.youtube.com/watch?v=E7n1w4v_22Y&feature=youtu.be
3x20 reps total farmer lunges 2 kb 
THURSDAY 29
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 min hips mobility 
B) L2) 
RECOVERY 
5 X 400 m run 2 min rest Between round
slow pace 
stretching 10 min 
B) L1)
Emom 20 min
Minute couple 
20 sec  jump rope 
5 power snatch  75/55 lb
Odd minute 
10 sit up 
5 power clean jerk 75/55 lb 
C) GYMNASTICS

L2) complete 2 min L st ( Stretched legs )
L1) complete  1:30 min L sit ( Bent legs ) 
L2) 3x max effort ring row 
L1) 3x max effort strict pull up whit band
1x max effort push up whit plate 25/15 M   15/10 W


FRIDAY 30

LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warm-up +
  4 min shoulders mobility 4 min hips mobility 
B) L2) clean pull + hang squat clean + front squat 
2+1+2  Maximum weight in 12 minutes
L1)hang squat clean + front squat tecnic , little weigth 
for 12 min.  2+2  
https://www.youtube.com/watch?v=rmEcr__ElKQ
C) L2) WOD 
10-9-8-7-6-5-4-3-2-1
bench press  1/3 body wight 
1-2-3-4-5-6-7-8-9-10
ohs 95/65 lb
L1)
10-9-8-7-6-5-4-3-2-1
floor press whit 2 kb  35/25 lb
1-2-3-4-5-6-7-8-9-10
wall ball 
D)ACCESSORIES + GYMNASTICS 
3x 4/2 wall climb 
3x10 pull down 
https://www.youtube.com/watch?v=NhwROs6riLc&feature=youtu.be
3x15 internal band rotation 
https://www.youtube.com/watch?v=FA7vyAxBarE&feature=youtu.be
3x10 external rotation with band 
https://www.youtube.com/watch?v=XPiJ9mgay3g&feature=youtu.be

Sunday, December 18, 2016

DEC 19-23 PABLO PROGRAM WEEK1



THIS WEEK AT 911 CROSSFIT, COOPER CITY
DEC 19TH TO 23RD



DEC 24TH REGULAR 10 AM WOD
WITH NICOLE



MONDAY DEC 19TH
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 min hips mobility 
B)L2) back squat    2 m rest for series
70%5 75%5 80%3x5  
L1) back squat 
5,5,5,5,5  ( Go up the weight keeping the technique 
and mechanics)
D)WOD
L2)4 rounds
600 m row
18 wall ball  ( unbroken ) 
10 burpees over the row 
1 m rest Between round
L1)4 rounds
500 m row
15 wall ball 
10 burpees over the row 
2 m rest Between round

E)ACCESSORIES + GYMNASTICS

3X 10/10 Curl hamstring
https://www.youtube.com/watch?v=sYlmazEUbVI&feature=youtu.be

30 resp for leg 
https://www.youtube.com/watch?v=W7NpDR_deio
3X8/6 strict t2b or  strict  k2c




TUESDAY DEC 20TH

LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 min hips mobility 
B)L2)power clean (no Tng = TOUNCH AND GO)
70%2 75%2x2 80%3x2
C)L2)emom 10  ( you work whit 75% of  the push press)
2 push press + 1 push jerk  + 15 High plank
L1)  emom  10 min work  ( technic , light weigth)
1 press + 2 push press + 15 Higth plank
D)WOD
L2)AMRAP 14 m 
400 m run  with ball 20/14 lb 
15 power snatch 95/65 lb 
L1)AMRAP 12 m 
400 m run 
15 hang power snatch 75/55 lb 
E)ACCESSORIES + GYMNASTICS 
3x max effort hand stand on the wall
1 m rest 
Between round
3X 15 face pull

https://www.youtube.com/watch?v=aZ9v9azQljE
3x 10/10 cuban press dumbel

https://www.youtube.com/watch?v=YozTtczvcd4&feature=youtu.be



WED DEC 21ST

LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 min hips mobility 
C) sumo dead lift (no tng) 2 min rest for serie
5,5,5,5,5 
Going up the weight in each round, keeping the technique
D)WOD
L2) for time 
40 box jump over 
10 c2b 
12 pull up 
15 t2b 
30 box jump 
8 c2b 
10 pull up 
12 t2b 
20 box jum (Going down with one foot)
6 c2b 
8 pull up 
10 t2b 
L1) for time 
40 box jump  
10 bar kipping 
12 k2c
15 ring row 
30 box jump 
8 bar kipping
10 k2c
12 ring row 
20 box jum 
6 bar kipping 
8 k2c
10 ring row 
E)ACCESSORIES + GYMNASTICS 
3x 15/10 sec ring soport hold 
3x 10/8 rings push up 
3x10/10 Kick to the sky

https://www.youtube.com/watch?v=E7n1w4v_22Y&feature=youtu.be

3x20 reps total farmer lunges 2 kb 


THURSDAY  DEC 22ND
LEVEL 2/ LEVEL 1 
A) 8 m To work on the pains + warmup +
  4 m shoulders mobility 4 m hips mobility 
B)L2)recovery day 
4 rounds 
1000 m row ( slow pace) 
3 m stretching  / foam roll / lacrosse ball 
L1) WOD
EMOM (complete 100 thrusters every minute
16 jumps above the bar)
wight ( 75/55 lb ) They start with the jumps
C)GYMNASTICS 
L2) complete 3 m L st ( Stretched legs )
L1)complete 2 m L sit ( Bent legs ) 
L2)3x max effort strict pull up 
L1)3x max effort strict pull up whit band
1x max effor push up 


FRIDAY DEC 23RD

LEVEL 2/ LEVEL 1

A) 8 m To work on the pains + warmup +
  4 m shoulders mobility 4 m hips mobility 
B) emom 10 min of work
L2) 1 snatch pull + 1 hang power snatch below the knee
 + 1 hang power snatch  + 15 sec plank 
L1) 1 hang snatch pull + 1 hang power snatch + 
1 high power snatch + 10 sec plank 
C)WOD
L2)amrap 18 m 
10 m ohs walking lunges 95/65 lb
15 A kb swing  55/35 lb 
10 m ohs walking lunges 95/65 lb
3 rope climb 
L1)amrap 15 m 
10 ohs lunges 75/55 lb
15 R.kb swing  55/35 lb 
10  ohs lunges 75/55 lb
15  sumo dead lift high pull 
30 sec Between round
D)ACCESSORIES + GYMNASTICS

3x 4/2 wall climb 
3x10 pull down

https://www.youtube.com/watch?v=NhwROs6riLc&feature=youtu.be

3x15 internal band rotation

https://www.youtube.com/watch?v=FA7vyAxBarE&feature=youtu.be

3x10 external rotation with band

https://www.youtube.com/watch?v=XPiJ9mgay3g&feature=youtu.be


Sunday, December 11, 2016

THIS WEEK AT 911 CROSSFIT
DECEMBER 12TH - 16TH

SATURDAY, DECEMBER 17TH

9AM - MOBILITY & SKILLS WITH COACH KAT
10AM - CALSS WITH COACH KAT

MONDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
FRONT SQUAT
8X5 @ 75%

WOD - 5 RDS
7 DEADLIFT                       185/135
21 DOUBLE UNDERS
1 ROPE CLIMB
200 MTR RUN



TUESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
CLEAN & JERK
8X5 @ 75%

WOD - 12 MIN AMRAP
3, 6, 9, 12....
HSPU
BACK SQUAT         95/65



WEDNESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
OHS
8X5 @ 75%

WOD - 4MIN AMRAP X 4
12 WALL BALL         20/14
9 K2E
6 BOX JUMP              24/20
REST 1 MINUTE


THURSDAY

WARM UP
PVC/FLOOR STRETCH

SKILLS
HSH OR HSPU & KIPS

WOD - 5 RDS
RUN 200 MTRS
10 BURPEE PULL UPS
FRIDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E90S - STRICT PRESS
8X3 @ 85%


WOD - 2 RDS OF 20'S
ROW 500 MTRS
20 HRPU
20 GOBLET SQUAT   55/35
20 SLAM BALL           20/15
20 OHL                         45/25
20 KBS-R                      70/55
20 JUMP SQUAT
20 T2B
ROW 500 MTRS


SMILE!! :))






Monday, December 5, 2016

THIS WEEK AT 911 CROSSFIT
DECEMBER 5TH - DECEMBER 9TH


SATURDAY, DECEMBER 10TH

9AM - MOBILITY CLASS - COACH DAVID

10AM - CLASS -WITH COACH NICOLE


MONDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E90S - BACK SQUAT
8 SETS -
6X65%
2 X 85%


WOD - 5 RDS
12 PUSH PRESS     95/65
50 MTR BEAR CRAWL
8 SNATCH SQUAT    95/65



TUESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E2MOM - BENCH PRESS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
4 @ 80%
6 @ 75%
8 @ 65%


WOD - 8 MIN AMRAP
5 POWER CLEANS        115/95
5 FRONT SQUAT            115/95
25 DOUBLE UNDER

BUY OUT - 800 MTR RUN + 3 ROPE CLIMBS


WEDNESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EMOM- DEADLIFT
8X3 @ 85%


WOD - 20 MINS
10 HRPU
10 BOX JUMP     24/20
20 T2B
20 SDHP                55/35

THURSDAY

WARM UP
PVC/FLOOR STRETCH

SKILLS - 15 MINUTES
TURKISH GET UP


WOD - 12 MIN MAX
50 KB THRUSTER           55/35
40 KBS-R                            70/55
30 KB OHL (15 PER ARM)   55/35
20 CAL ROW


FRIDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EMOM - STRICT PRESS
5X5 @ 75%

WOD
100 DOUBLE UNDERS
75 WALL BALLS                            20/14
50 PULL UPS
25 DEADLIFTS                               185/135
10 OHS                                              95/65
5 MU (5 RING DIP / 5 PULL UPS)


Sunday, November 27, 2016

THIS WEEK AT 911 CROSSFIT
NOV. 28TH - DEC. 2ND

SATURDAY, DECEMBER 3RD

9AM - MOBILITY WITH COACH DAVID

10AM - CLASS WITH COACH JIM
(WOD CREATED BY COACH NICOLE)
MONDAY

WARM UP
PVC/FLOOR STRETCH


SWOD
E2MOM - FRONT SQUAT
6 @ 55%
4 @ 65%
2 @ 75%
1 @ 85 %
1 @ 95%
1@ 101+

WOD - 17 MIN AMRAP
5, 10, 15, 20, 25+....
SLAM BALL                  20/15
RING DIP
GOBLET SQUAT          55/35

TUESDAY

WARM UP
PVC/FLOOR STRETCH


SWOD
E90S - SPLIT PRESS
5X5 @ 75%

WOD - 3 RDS
800 MTR RUN 
3 ROPE CLIMBS
12 CLUSTERS                               95/65
WEDNESDAY

WARM UP
PVC/FLOOR STRETCH


SWOD
E2MOM - BACK SQUAT
8X8 @ 75%

WOD - 5 RDS
15 HRPU
20 WEIGHTED SIT UPS     45/25
25 DEADLIFTS                      75% MAX

*** 6:30pm ***
Mannequin pose WOD


THURSDAY

WARM UP
PVC/FLOOR STRETCH


SWOD
EMOM - BENCH PRESS
5X5 @ 85%


WOD - 15 MIN AMRAP
15 KBS -A                            55/35
15 PULL UPS
15 DOUBLE KBS-R          55/35

BUY OUT - 1000 MTR ROW + 15 BURPEES



FRIDAY

WARM UP
PVC/FLOOR STRETCH


SWOD
E2MOM - CLEAN & JERK
6 @ 55%
4 @ 65%
2 @ 75%
1 @ 85 %
1 @ 95%
1@ 101+ (MAX)



WOD
RUN 400 MTRS
50 DB SNATCH (25 PER ARM)    45/25
RUN 200 MTRS
50 WALL BALL                               20/14
RUN 200 MTRS
25T2B
RUN 200 MTRS
50 SDHP                                           55/35
RUN 200 MTRS
25 PUSH PRESS                              95/65
RUN 400 MTRS                       


SMILE!!! :)) 








Sunday, November 20, 2016

THIS WEEK AT 911 CROSSFIT
NOVEMBER 21ST - 25TH

WEDNESDAY, NOV. 23RD & FRIDAY, NOV. 25TH - NORMAL BOX HOURS


SATURDAY, NOVEMBER, 26TH

9AM - NO MOBILITY CLASS

10AM - CLASS WITH COACH NICOLE


*** THURSDAY, THANKSGIVING, NOVEMBER 24TH ***
9AM - OPEN GYM
10AM - CLASS WITH COACH NICOLE 

Our 6th Annual FOOD Drive ends this week!
Please HELP by donating something for many who are not as fortunate to have a TG dinner.
DROP OFF at 911 Fitness this Tuesday, Nov 22nd 530am-830pm. Thank you! Jim 




MONDAY

WARM UP
PVC / FLOOR STRETCH

SWOD
E2MOM - FRONT SQUAT
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
1 @ 95%

WOD - 14 MIN AMRAP
10 SNATCH      95/65
12 JUMP LUNGE
14 OHS
ROW 250 MTRS


TUESDAY

WARM UP
PVC / FLOOR STRETCH

SWOD
E2MOM - PUSH PRESS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
1 @ 95%


WOD - 3 RDS
100 SQUATS
50 PUSH UPS
25 PULL UPS



WEDNESDAY

WARM UP
PVC / FLOOR STRETCH

SWOD
E2MOM - DEADLIFT
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
1 @ 95%


WOD - 3 RDS
30-20-10
THRUSTERS          95/65
RUN 200 MTRS


THURSDAY - 10AM CLASS!!

         HAPPY THANKSGIVING!! :))

WARM UP
PVC / FLOOR STRETCH


WOD

             HERO WOD
FRIDAY

WARM UP
PVC / FLOOR STRETCH

SWOD
E2MOM - CLEAN & JERK
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
1 @ 95%


WOD
50 DEADLIFT                      115/85
50 OH WALK LUNGES      45/25
40 BACK SQUAT                115/85
40 T2B
30 POWER CLEAN            115/85
30 WALL BALL                   20/14
20 DOUBLE UNDER
20 BURPEE BOX JUMP






Monday, November 14, 2016

THIS WEEK AT 911 CROSSFIT
NOVEMBER 14TH - 18TH

SATURDAY, NOVEMBER 19TH

9AM - MOBILITY CLASS WITH COACH DAVID

10AM - CLASS WITH COACH NICOLE 

MONDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EMOM - FRONT SQUAT
8X3 @ 85%


WOD

400 MTR RUN
25 PUSH PRESS      95/65
50 OHL                     45/25
50 MTR BEAR CRAWL
25 T2B
50 OHL                     45/25
400 MTR RUN

TUESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EMOM - SNATCH
8X3 @ 85%


WOD 4 ROUNDS

90 SECONDS - MAX KBSR - SINGLE ARM                 55/35
      (SWITCH ARMS AT YOUR OWN PACE)
***REST 30 SECONDS ***

90 SECONDS - ROW MAX MTRS 
*** REST 30 SECONDS ***
WEDNESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E90S - DEADLIFT
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%


WOD- 21-18-15-12-9-6-3

BACK SQUAT    95/65
KBS-A                  55/35
HRPU

THURSDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E2MOM - BENCH PRESS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
4 @ 80%
6 @ 75%
8 @ 65%


WOD - 3 ROUNDS
SPRINT 50 MTRS
7 TIRE FLIPS
3 ROPE CLIMBS
200 MTR FARMERSWALK     55/35


FRIDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EMOM - CLEAN & JERK
8X3 @ 85%


WOD - 30 MIN CAP

20 PULL UPS
40 BOX JUMP OVER                     24/20
60 KB SNATCH (30 PER ARM)    45/25
80 JUMP SQUAT
100 DOUBLE UNDERS (200 SINGLES)
80 SIT UPS
60 WALL BALLS                             20/14
40 BAR REVERSE LUNGE           65/45
20 PULL UPS







Sunday, November 6, 2016

THIS WEEK AT 911 CROSSFIT
NOVEMBER 7TH - 11TH

SATURDAY, NOVEMBER 12TH

9AM - MOBILITY CLASS WITH COACH DAVID

10AM - CLASS WITH COACH NICOLE

*** CONGRATULATIONS TO JIM SAYIH & MICHAEL SAYIH FOR COMPLETING
FULL IRONMAN FLORIDA IN 16:35:54!!

TRAINING HARD FOR MONTHS, STRENGTH AND PERSEVERANCE, THEY WERE ABLE TO ACCOMPLISH SUCH AN AMAZING GOAL!! ***







MONDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E90S - FRONT SQUATS
5X5 @ 85%

WOD
30 THRUSTERS                       95/65
     50 B-FLY SIT UP
30 HANG POWER CLEAN    95/135
     50 B-FLY SIT UP
30 DEADLIFT                         185/135
     50 B-FLY SIT UP

*** BUY OUT - 2000 MTR ROW ***


TUESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E90S - STRICT PRESS
5X5 @ 85%


WOD - 12 MIN AMRAP
10 SUMO GOBLET SQUAT HIGH PULL    55/35
10 BURPEE OVER BAR

WEDNESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EMOM - DEADLIFT
5X5 @ 75%


WOD - 3 RDS
10 HANG SNATCH            95/65
1 ROPE CLIMB
200 MTR RUN
1 ROPE CLIMB
10 T2B
THURSDAY

WARM UP
PVC/FLOOR STRETCH

SKILLS - 3 RDS
3 SKIN THE CAT
25 DOUBLE UNDERS
30 SEC HSH
45 SEC L-SIT
10 V-UP


WOD
800 MTR RUN
       30 OHS                     95/65
200 MTR RUN
       30 KBS-A                 55/35
200 MTR RUN
      30 BOX JUMP        24/20
200 MTR RUN
      30 HRPU
800 MTR RUN


FRIDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E90S - CLEAN & JERK
5X5 @ 85%

WOD
ROW 25 CAL
     50 WALL BALL              20/14
     40 KBS-R                          70/55
     30  OHL                              45/25 
     20 PULL UPS
ROW 25 CAL
     20 PULL UPS
     30 OHL                             45/25
     40 KBS-R                          70/55
     50 WALL BALL               20/14
ROW 25 CAL


















Sunday, October 30, 2016

THIS WEEK AT 911 CROSSFIT
OCTOBER 31ST - NOVEMBER 4TH


SATURDAY, NOVEMBER 5TH

9AM - THERE WILL NOT BE A MOBILITY CLASS

9AM - 10:30AM - CAPOEIRA CLASS WITH COACH BATUNIDOS
        *** $10 FOR MEMBERS & $15 FOR NON MEMBERS ***

10:30AM - REGULAR WOD WITH COACH BATUNIDOS 
      



MONDAY

*** DRESS UP FOR HALLOWEEN!!  - OR BURPEES WILL BE ADDED  ;)) ***


WARM UP
PVC/ FLOOR STRETCH

SWOD
E2MOM - BACK SQUAT
5X5 @ 85%


WOD - 5 RDS - 5,4,3,2,1
SQUAT CLEAN       95/65
SPLIT JERK            95/65
OHS                           95/65

*** BUY OUT - ROW 1000 MTRS + 3 ROPE CLIMBS ***



TUESDAY

WARM UP
PVC/ FLOOR STRETCH

SWOD
E2MOM - PUSH PRESS
5X5 @ 85%

WOD - 3 RDS
RUN 200 MTRS
10 BOX JUMP BURPEES      24/20
15 KBS-A                                  55/35
  ***REST 90 SECONDS

*** BUY OUT - 2 MINS LATER -  EMOM - 6X3 @ 65% SNATCHES ***



WEDNESDAY

WARM UP
PVC/ FLOOR STRETCH

SWOD
E2MOM - CLEAN
5X5 @ 85%


WOD - LADDER  - 15 MINUTES OR UNTIL FAILURE 
3X - DEADLIFTS  - START @  135/105
RUN 200 MTRS

*** ADD 10LBS UNTIL 15 MINUTES/FAILURE ***



THURSDAY

WARM UP
PVC/ FLOOR STRETCH

SWOD - SKILLS - 5X
10 KIP
20 ARCH ROCK
3 SPRINT 50 MTRS - BUMPER TO BUMPER


WOD
1 MIN -    MAX FRONT SQUAT          95/65
  ** REST 30 SECONDS
1 MIN -    MAX PULL UPS  
  ** REST 30 SECONDS
2 MINS -  FRONT SQUAT
  ** REST 30 SECONDS
2 MINS -  MAX PULL UPS
  ** REST 30 SECONDS
3 MINS -  FRONT SQUAT
  ** REST 30 SECONDS
3 MINS -  MAX PULL UPS

FRIDAY

WARM UP
PVC/ FLOOR STRETCH

SWOD
E2MOM - BENCH PRESS
8X8 @ 65%% + 5 PUSH UPS


WOD - 21 -15- 9
21 WALL BALLS                        20/14
21 HRPU
ROW 750 MTRS

15 T2B               
15 HRPU
ROW 500 MTRS

9 STRICT PRESS                       95/65
9 HRPU
ROW 250 MTRS