11/19/2018

Strength/Skill

Strict Press
5X5 @ 1:30
5-5-5-5-5
Add weight/round

WOD

AMRAP 15
(+2 reps each round)
2 Box jump overs (24″/20″)
2 T2B
2 DB Snatch (50/35)

Post rounds + reps

 

11/18/2018

Skill & Drill

Tall Snatch 5 x 2
5 Rounds @1:30
2-2-2-2-2
Snatch 6 x 1
6 rounds @ 1:30
1-1-1-1-1 @ 80-85%
Snatch Grip Deadlift 4 x 3
4 rounds @ 2min

Add weight/round

11/17/2018

Partner WOD
For Time
P1-800m Row
P2-Tire Flip jump in and out
Partners switch
P1-1mw Bike
P2-Ring Pull-ups
Then:
Partners break up as needed
60-50-40-30-20-10 DU
Sit-ups

Post:Time+reps

11/16/2018

Strength/Skill

Back squat 4×3
4 Rounds @ 2 min
2-2-2-2

Add weight/round

WOD
For Time
Rx+
100 Reps Back squats @ BW
Rx
80 Reps Back squats @ BW
Scaled
60 Reps Back squats @ BW

Post: Time and weight if not done Rx+ or Rx

11/15/2018

Strength/Skill

Pause Deadlift
A1. 5-5-5-5-5 @ 3:00

3 sec pause at the knee
Add weight each round
A2. 5 rep unbroken strict pull-ups with weight

WOD

AMRAP 20
6 Hang Cleans (175/115)
12 Deadlifts
24 Sit-ups
48 DU’s

Post: Rounds + Reps

 

 

 

11/14/2018

Strength/Skill

Snatch
5 Rounds @ 1:30
2-2-2-2-2
Build up to a 2 rep Heavy

WOD

November’s Athlete of the Month: Cody Collins
Cody’s “15 Minutes of Fame”
AMRAP 10
5 yd Handstand Walk + 5 HSPU
5 Pistols/leg
5 sets of 1 Bar MU+5 Bar tricep dip
Then, 5 mins to establish Snatch 1 RM

RX+
AMRAP 10
5 yd Handstand Walk into 5 HSPU
5 Pistols/leg
5 sets of Ring MU+5 Ring Dips
Then, 5 mins to establish Snatch 1RM

11/13/2018

Strength/Skill

Thruster 4×3
4 Rounds @ 1:30
3-3-3-3

Add weight/round

WOD

7 RFT
7 Burpee Box jump (30/24)
7 Thrusters (115/75)
7 C2B Pull-ups

Post time/weight

11/12/2018

Strength/Skill

Bench Press 4×6
4 Rounds @ 2 min
6-6-6-6

Add weight/round

WOD

For time
500 m Row 10/8
30 reps Bench press (135/95)
1000m row 10/8
20 reps Bench Press (155/105)
2000 m 10/8
10 Reps Bench Press (175/115)

Post:Time/Weight

 

11/09/2018

Strength/Skill

Power Cleans
5 Rounds @1:30
A1. 2 Power Cleans+ 1 S2O

Add weight/round

WOD

Partner Double Grace
For Time
60 Clean & Jerks (135/95)

Post
: Time

11/08/2018

Strength/Skill

Snatch
6 Rounds @ 1:30
5-4-3-2-2-2
Build up to a 2 rep Heavy

WOD

14min Ladder Up
1 Bar MU / 2 Hang Snatches (155/105) + 2 Burpees
1 Bar MU / 2 Hang Snatches + 4 Burpees
1 Bar MU / 2 Hang Snatches + 6 Burpees

Repeat this sequence adding burpees by 2’s until time expires.