Monday 11/30/15

BJRevolution

:45work :20rest x 5

pull ups

box dips

kb swings

sandbag curls

BJR/double unders

rest

WHITEBOARD= # of BJRs or DUs

Bring your jump rope if you would like. The rocking horse is no longer allowed with the BJRs at PRT, be ready for your coaches to strictly enforce this new safety policy.

 

Tuesday 12/1/15

tabataTUESDAY

:20/:10 x 8 – 3:00 rest

assault bike/slamball/row/burpee

WHITEBOARD=SCORE/MOVEMENT YOU STARTED ON

Wednesday 12/2/15

AREyouAbaby

10 rounds

  • 15 wallballs 20/14
  • 5 man makers 45/30
  • 200m run

For time-Go to potentialrealizedtraining.com/areyouababy to check your previous time.

WHITEBOARD=TIME/WALLBALL#/MANMAKER#

Thursday 12/3/15

bossyDUCK

PartnerWOD

500m row x 20

For time-45:00 time cap

WHITEBOARD=TIME/PARTNER NAME

 

Friday 12/4/15

NOfarmer

15 lunges (each leg)

400m run

15 db push press 45/30

30 lunges (each leg)

800m run

30 db push press

45 lunges (each leg)

1600m run

45 db push press

If you finish sub 30:00 on above work you earn the bonus

BONUS:

30 lunges (each leg)

800m run

30 db push press

For time-bring a vest if you have one

WHITEBOARD=TIME/DB PUSH PRESS WEIGHT

If you are vested write a “V” first ex: V/36:23/40

 

Saturday 12/5/15

TRB

PartnerWOD

400m run

  • 100 TRX delt flyes

400m run

  • 100 TRX rows

400m run

  • 100 TRX triceps

400m run

  • 100 TRX biceps

400m run

WHITEBOARD=TIME/PARTNER NAME

coachs36

  • 800m run
  • 18 man makers 45/30
  • 36 db snatches 70/50
  • 72 wallballs 20/14
  • 36 db snatches
  • 18 man makers
  • 400m farmers walk 53/35
  • 36 burpees
  • 400m run