Vigor CrossFit WODs 11.4-11.7 2015

Wednesday nov 4thWarm up:
Run 1 lap
Then…
Line work

Strength/skill: 5-8 minute teach muscle up progression

10 min EMOM

Odd minute: 3 muscle ups or 3 pull up+3 dips

Even minute: max rep ab rollout with barbell( slow and steady on these. 6 or 7 per minute)

WOD:
23 minute partner AMRAP. One person works at a time, runs are together.

10 HSPU
10 jumping alternating lunges
Run 1 lap
10 pull ups
10 box jumps
Run 1 lap
10 KB swings 24/16
10 toes 2 bar
Run 1 lap

Extra: 50 banded good mornings, 50 v-ups

Thursday nov 5th

Warm up:
2 min jump rope
Then…
4 minute AMRAP

5 burpee
10 squat
Walking lunge 10 meters

Strength:
Warm up to 85% 1 rm deadlift (20-25 minutes)
Warm up reps-
3×8 @50%
3×4 @60%
2×3@70%
1×3@80%

then once warm…
4×3@85% 1rm

WOD: (15-18 minute time cap??? alot at least 15 minutes)

6 RFT
10 front squat (115/75)
50 double under /150 singles
1 rope climb

Extra: accumulate 3 minutes plank hold

Friday November 6

Warm up:

Run 1 lap
Then…
5 minute AMRAP
5 burpee
7 light kb swing
9 squat
12 lunges alternating (6 each leg)

Strength:
10 minute EMOMOdd minute: 8 push press adv.115/85 Rx 95/65 scaled 75/55

Even minute:10 meter overhead walking lunge 45/25 #plate

WOD: ***if raining in the morning substitute 100 singles for each 1/2 lap run.

3 RFT

10 SDLHP 95/65
1/2 lap run
15 lateral bar jumps over barbell
1/2 lap run
20 back squats 95/65
1/2 lap run

Extra: 3×15 Reverse hyper

Saturday November 7

“Lumberjack 20″ modified for partners. Split reps however, but run together.

40 Deadlifts (275/205)
Run 1 lap
40KB swings 24/20
Run 1 lap
40 Overhead Squats (115/85)
Run 1 lap
40 Burpees
Run 1 lap
40 Pullups (Chest to Bar)
Run 1 lap
40 Box jumps (24/20)
Run 1 lap
40 Squat cleans 115/85
Run 1lap

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.
SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

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