Archives November 2018

30
Nov

WOD 11.30.2018

Three Rounds: 4 Deadlift 275#/205# 6 bar MU **rest 2 min** Three Rounds: 6 DL 225#/185# 8 CTB pull ups **rest 3 min** Three Rounds: 8 DL 205#/155# 10 Pull Ups

29
Nov

WOD 11.29.2018

3x:30sec Max effort wallballs :90 Sec rest (go for the same # of reps per round, do not break for the entire 30 seconds) 50/35 bike cal buy in then 3 Rounds: 15 Back squats 135#/95# 12 HSPU 9 Power Cleans

28
Nov

WOD 11.28.2018

EMOM 12 30 Dubs 6 TTB (scale volume to get at least 10 sec rest every round)*rest until 17 min then 9-15-21 Push Press 115#/75# Burpee box jump overs 24″/20″ Cash Out: 2×150′ bear hug sandbag carry

27
Nov

WOD 11.27.2018

Push Jerk: Work up to a heavy single from racks 5x 1 Clean Pull + 1 Power Clean + 1 Clean Pull + 1 Clean (working to heaviest set) AMRAP 12 20/15 Cal Row 15 Heavy Russian swings 10 pistols (R+L=2)

26
Nov

WOD 11.26.2018

21-15-9 Thrusters 115#/75# Burpees over the bar **rest 3 min*** 15-12-9 Power Snatch Overhead squat Cash out: 2x 75 sit ups 60 sec plank hold

20
Nov

WOD 11.20.2018

Muscle Snatch: 3,3,2,2,1,1 SN PP + OHS (3+1) x 3 Snatch: 2×3, 3×2, 3×1. AMRAP 15 50 Dubs 10 CTB Pull Ups 10 Deads 245#/165#

19
Nov

WOD 11.19.2018

General WU then progressions 4 Rounds 15 Hang Squat cleans 135#/95# 30 Push Ups Cash Out: 5×5 ring dips 5×25 sit ups

14
Nov

WOD 11.14.2018

Push Jerks 3,3,2,2,1,1,1 *from racks build to heaviest 3 x 2 jerk supports *hold for 3 seconds. Heavy** https://www.youtube.com/watch?v=KVW245qK5-0 7 x 1 Clean Pull + 1 Power Clean *building to heaviest 3x 60sec side plank hold (each side) x25 flutter kicks

13
Nov

3 Rounds 40 Wallballs 30 Dubs 30/20 cal bike 10 Curtis press 115#/75# (pc, lunge forward L + R, push press )

12
Nov

WOD 11.12.2018

3x 5 High Hang Muscle Snatch + 5 Snatch Grip Behind The Neck Press 5x 1 Snatch Lift off to 1” off ground and hold for three seconds + 1 Snatch building “Viper” For Time: 60/42 Calorie Row 50 Box Jump Overs (24/20) 40 Toes to Bar 30 Power Snatches (115/80)

Page 1 of 2