Kanto Plain Functional Fitness NAF Atsugi

November 30, 2012

Friday: 0530, 0930
No coached wods this weekend.

Surprise WOD!

Thursday November 29, 2012

Schedule:

Thursday:1630, 1730 (Any extra coaching help will be welcome)
Friday: 0530, 0930
No coached wods this weekend.

A WOD:

Death by clean and jerk (135/95)

With a continuously running clock, you perform 1 Clean and Jerk on minute 1, 2 Clean and Jerks on minute 2, 3 on minute 3 etc…until failure!

B WOD

Death by Wallball Clean (20/14)

With a continuously running clock, you perform 1 Wallball Clean on minute 1, 2 Wallball Cleans on minute 2, 3 on minute 3 etc…until failure!

Wednesday: 0530, 0930, 1630
Thursday:1630, 1730
Friday: 0530, 0930

A/B WOD:
30 min AMRAP
100 Double unders
400m run
30 burpees

Trust me - you will want some friends doing this at the same time! Make sure you get to a wod!

Tuesday, Novemebr 27, 2012

Tuesday: 1630, 1730
Wednesday: 0530, 0930, 1630
Thursday:1630, 1730
Friday: 0530, 0930

A/B WOD:

7 rounds for time:
12 wallball shots (20/14)
9 Knees to elbow
Run with med ball*
*run around the two buildings by the lifting pad TWICE approx 200m

It will be cold!!! Dress in Layers!

Monday, November 26, 2012

This week's schedule:
Monday: 0530, 0930, 1630, 1730
Tuesday: 1630, 1730
Wednesday: 0530, 0930, 1630
Thursday:1630, 1730
Friday: 0530, 0930

A/B WOD

"Diane"
21-15-9 reps of
Deadlift (225/155)
Handstand push-ups
TIME CAP 9:00

***It will be rainy some tomorrow so you will not be allowed to drop the weight since you will perform the WOD inside***