Saturday (2021NOV20)- WOD

Focus:

4 x 500m Row 

1:1 Rest

 

WOD:

E3MO3M x 4

20 Wall Balls 20/14lbs

10 Med Ball Clean 20/14lbs

20 KB Swings 24/16kg

10/6cal Echo Bike

 

Finisher:

3 x 50m Sled Push Sprint

*Drag Sled back and go again or Round Robin with Partners

Friday (2021NOV19)- WOD

Focus:

Box Squats

5 x 3

 

WOD:

10 Rounds 

4 Muscle Ups

6 DB Box Step Overs 50/35lbs

8 Alt DB Snatch 50/35lbs

 

Recovery:

10min

Light Row or Bike

Thursday (2021NOV18)- WOD

Focus: 

Handstand & T2B Work

2 Rounds

20 Pike Shoulder Taps

3-6 Kip to L (Progress toes closer to the bar)

10 Scap Push-Ups

then 

5min Handstand walk practice

 

WOD:

5 Rounds 

10 HSPUs

30 Double Unders

10 T2B

Rest 1min Between Rounds

 

Accessory:

3 x 10

DB Negative PullOvers

Zottsman Curls

Rolling Tri Extensions

Wednesday (2021NOV17)- WOD

Focus:

Sumo Deadlift

5 x 5

 

WOD:

20min EMOM

Min 1: Sumo Deadlift High Pull 95/65lbs

Min 2:  Lateral Burpees Over Bar

Min 3: Strict Pull-Ups

Min 4: Bike Calories

Min 5: Rest

 

Recovery:

10min Body Tempering

Thursday (2021NOV11)- WOD

Focus:

10min EMOM

1 Hang Snatch + 1 Snatch

 

WOD:

21min AMRAP

11 Hang Power Snatch 75/55lbs

11 Burpees

11 Thrusters 75/55lbs

11 Pull-ups

First 11min in Silence

 

Accessory:

3 x 10

DB Curls

Skull Crushers

Wednesday (2021NOV10)- WOD

Focus:

6 Sets of Following Complex

1 Shoulder Press

2 Push Press

3 Push Jerks

 

WOD:

3 x 5min AMRAP w/2min Rest Between

5 T2B

10 Wall Balls 20/14lbs

50 Double Unders

 

Recovery:

5min Light Row or Bike

Saturday (2021NOV06)- WOD

Focus:

Deadlift

5-5-3-3-3

Deadlift on the 2min Interval

 

WOD:

For Time

5k

*you may run, row, or ski

 

Skill:

Ice Bath

Friday (2021NOV05)- WOD

Focus:

EMOM x 5mins

10-15 Wall Balls Unbroken

5 Burpee Box Jump Overs 24/20”

 

WOD:

4min AMRAP

Back Squats 225/155lbs

3min AMRAP

ME Pull-ups

2mins AMRAP

ME Rowing Calories

1min AMRAP

ME Push Ups

 

Finisher:

Banded Russian Swings

50 Reps in AFSAP

Thursday (2021NOV04)- WOD

Focus:

Strict Pull-Ups

4mins Max Effort

 

WOD:

4 Rounds

25 Air Squats

20/15cal Row

15 GHD Situps

10 Single Arm Alt DB Snatch 70/50lbs

 

Accessory:

2x 

15 Hip Extensions

15 Back Extensions

Wednesday (2021NOV03)- WOD

Focus:

Turkish Getups

10min EMOM

1L/1R

Build Heavier than Last Week

 

WOD:

25min AMRAP

800m Run

24 KB Swings 24/16kg

24 (12/12) Single Arm KB Push Press 24/16kg

 

Recovery:

ROMWOD