11/30/2018

Strength/Skill

Front Squat 5×5
5 Rounds @ 2min
5-5-5-5-5
Tempo @ 32X1

Add weight/round

WOD

AMRAP 3×3
2 MUs
4 Thrusters
30 DU
rest 2 min between AMRAPs 

AMRAP 1 (95/65)
AMRAP 2 (115/75)
AMRAP 3 (135/95)

11/29/2018

Strength/Skill

TNG Snatch complex
1 SGDL + 1 Power Snatch + 1 OHS
5 Rounds @ 2min

Add weight/round  

WOD

0:00-3:00
2 Rounds
5 Power Snatch (95/65)
5 HSPU
3:00-6:00
2 Rounds
7 Power Snatch
7 HSPU
6:00-9:00
2 Rounds
9 Power Snatches
9 HSPU

Continue following the same pattern
Post rounds/reps completed

11/28/2018

Strength/Skill

Behind the Neck Split Jerk Complex
6×1
6 Rounds @ 1:30
2 BTN PP+1 BTN SJ

Add weight/round

WOD

AMRAP 12
Weighted Burpee Box Step Over (50/35)
E2MOM perform 40 DU’s

11/27/2018

Strength/Skill

Cleans 5×3 @ 1:30
3-3-3-3-3 TNG

Add weight/round

WOD

AMRAP 12
3 T2B
3 RKBS (70/50)
3 Power Cleans (135/95)
6 T2B
6 RKBS
3 Power Cleans
9 T2B
9 RKBS
3 Power Cleans
12 T2B
12 RKBS
6 Power Cleans
15 T2B
15 RKBS
6 Power Cleans

Increase +3 reps to the T2B and RKBS each round and 3 reps to the Power Cleans every 3 rounds.

11/24/2018

For Time:

100 Du’s                                                                           90 Hollow rocks                                                               80 Air squats                                                                  70 sit ups                                                                      60 walking lunges                                                        50 push ups                                                                 40 box jumps 24/20                                                      30 wall balls 20/14                                                       20 burpees                                                                   10 pull ups                                                        Post:Time

11/23/2018

Muscle Snatch 4×5
4 Rounds @ 1:30

Add weight/round

WOD

50 cal Row
40 Burpees over bar
30 Power 
Snatches (135/95)
20 Squat Cleans (185/125)
10 Bar MUs

11/22/2018

“Turkey Sweat”
1621m row
53 DU’s /SU’s x3
90
Push ups
53 DU’s
90 Push Press (75/55)
53 DU’s
90
Pull ups
53 DU’s
90 Goblet Squats (35/20)
1863m row

11/21/2018

Strength/Skill

Linda warm-up
10 min to build up to 3 bar loads for WOD
Deadlift
Bench Press
Clean

WOD

“Linda”
AKA ”3 Bars of Death”
10-9-8-7-6-5-4-3-2-1 reps of the triplet
Deadlift @ 1.5 of BW
Bench press @ BW
Clean @ .75 of BW

Post: Time and weights

 

11/20/2018

Strength/Skill

Manmakers
5-4-3-2-1
Row 200m in between each set

WOD

5 RFT
5 Power Snatches (115/75)
7 Front Squats
9 Push Jerks
11 Wall balls (20/14)

Post: Time