Month: November 2017

walken

12-1-2017

It’s Squatsmass season Str/Skill: 12-9-6-3 Thrusters WOD: 2rds; 20 Thrusters 2 Rope Climbs (75/55)     Knockout rds if possible

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image

11-30-2017

Keep on trucking Str/Skill: 4×1 Deadlift above 90% WOD: 9 min amrap: 3 Deadlifts, 12 Overhead plate lunges (225/155,25/15)

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20171128_214955

11-29-2017

Something new. Str/Skill: 6×3 Power Clean and Jerk, build to find WOD weight WOD: Gwen; 15-12-9 Clean & Jerk,Touch and go at the floor only. Same weight throughout. Even regripping at the floor is a foul. Rest as needed between sets. Foul = 10 Burpees

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f52

11-28-2017

Everybody Squats Str/Skill: 6×2 Box Squat med-heavy WOD: 3rds 20 Wall Balls, 20 Dumbell Snatches(alt) (20/14,50/35)

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tabata-tabata-i-love-you-tabata

11-27-2017

A simple twist is all it takes Str/Skill: 4 sets for MAX reps BENCH  @Bodyweight if BW is too heavy, choose percentage 80%,70%,60% must be able to get at least 5 reps at bodyweight WOD: TABATA: 8rds :20sec work, :10sec REST Box Jumps (24/20), Strict Pullups, Situps, Double Unders

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lactic-emperor

11-25-2017

Keep working, Better is Better. Str/Skill: Handstand Push Up & Walk progression WOD: Power Cleans / Ring Dips/ Burpees 12/24/12, 9/18/9, 6/12/6 (155/105)

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11-22-2017

Gotta hang on Str/Skill: 5×1 Squat Snatch, Hang Squat Snatch, Hi Hang Squat Snatch, Overhead Squat, MAX WOD: 9min ladder: 1,2,3,4…. Burpee,  Hang Snatch, Toe 2 Bar (95/65)

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11-21-2017

Keep moving, being still is never fun. Str/Skill: 7×3 Sumo Deadlifts WOD: 5rds; 10 HRPU, 15 SDHP, 20 Lunges, 25 Double Unders (75/55)

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11-20-2017

A step beyond Str/Skill: 12 min to find: 7-5-3-1 Thruster max WOD: 21-15-9 Power Cleans/Push Press/ Thrusters & Pull ups, Chest 2 Bar Pullups, Bar Muscle Ups (135/95)

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11-18-2017

Change your normal. Str/Skill: 6×3 Squat Snatch WOD: 7-7-7-5-5-5-3-3-3 Power Snatch & Box Jumps (95/65,24/20)

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