Fridays @ Illumine


Main – WOD

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(No Measure)

Coaches Choice

Meat & Sweet Potatoes

12 min EMOM:

5 Roll to Candlestick

5 Barbell Roll outs

Roll to Candlestick (6×5 reps for quality)

http://gymnasticswod.com/content/roll-candle-stick

Barbell Roll Out (6×5 for quality)

Dessert

You really Otto do this (Time)

1-10 for time:

Clean & Jerks (135/95#)

T2B
RX+ (155/105)

Cool down

500m row

10 Inch Worms (focus on Cobra for ab stretch and downward dog for hamstring stretch)

Thanksgiving Day “Earn your Turkey”


Main – WOD

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(No Measure)

Coaches Choice

5 Girls in 20 minutes (Time)

20 Minute CAP

With a partner:

Diane

21-15-9

Deadlift 225/185

HSPU

>

Elizabeth

21-15-9

Power Clean 135/95

Ring dip

>

Fran

21-15-9

Thrusters 95/65

Pullups

>

Karen

150 wall balls 20/14

>

Annie

50-40-30-20-10

Double unders

Abmat situps
If you are brave enough to tackle this alone see how far you can get within the 20 minutes.

You will have to share barbells regardless.

Cool down

1000m row

Deep couch stretch 5 rounds of :20 on :10 off

Deep Box stretch (Shoulders)

Mondays @ Illumine


Main – WOD

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(No Measure)

Coaches Choice

Back Squat (6 x 5)

Manna (AMRAP – Rounds and Reps)

10 Minute AMRAP

5 “Curtis P’s” (see below)

100m run

Curtis P =

1 Power Clean

1 Right Lunge

1 Left Lunge

1 Push Press

RX = 95/65

RX + = 115/75

Fridays @ Illumine

Main – WOD

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Warm-up

Coaches Choice

Meat & Sweet Potatoes

10 min EMOM:

3 Snatches @ 60-70% of 1RM

30 sec hollow rock

Snatch (5×3 @ 60-70%)

Dessert

Metcon (Time)

For Time:

500m row

[21-15-9]

Power Snatch (115/75#)

Bar facing Burpee Bar Hops

500m row

Level 1 Olympic Lifting Week 5


Main – Level 1 Olympic Lifting

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Pos 1: Hang Snatch (3×3 65% max)

Pos 2: Hang Snatch (2×2 @ 75% max)

Pos 3: Hang Snatch (3×2 @ 85% max)

Snatch (Heavy Single)

Pos 1: Hang Clean + Jerk (3×2+2 @ 65% max)

Pos 2: Hang Clean + Jerk (3×2+1 @ 75% max)

Pos 3: Hang Clean + Jerk (3×1+1)

Clean and Jerk (Heavy Single)

Thursdays @ Illumine


Main – WOD

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(No Measure)

Coaches Choice

3-2-1 Strict Press / Push Press /Push Jerk Complex (Every 1:30)

Groot (AMRAP – Rounds and Reps)

15 Minute AMRAP

100ft Plate Carry (Farmers grip from fingers) Mens RX 35lb plates/ Women’s 25# plates

100 ft walking OH lunge with plate (same weight)

10 Box Jumps (30/24)