Monthly Archives: November 2018

11/30/18

30
Nov
2018
WU: 3 rounds
1) HS hold against barbell
2) 15 air squats
 
OLY: Work to 1RM Jerk
 
Cond: For Time
30 STOH @95/65#
30 Split Squats
30 Push ups
30 Jumping Jacks
1 Burpee
30 Jumping Jacks
30 Push ups
30 Split Squats
30 STOH @96/65#
RX 95/65
S1 75/55
S2 55/45
 
Finisher 
Strength:  “Big Gun Set”
15-10-8-6-4-6-8-10-15
Hammer Curls
 
 
WODs

11/29/18

29
Nov
2018

Recovery

1) Isometric holds
2) Team Stretch/Mobility
3) Pizza Party
4) Number 3 was a lie to make you show up on recovery day
5) Work your weaknesses for rest of class
 
WODs

11/28/18

28
Nov
2018

WU:
1) 20 Elbow wraps
2) 20 Front squats

OLY: 20 mins work to a 1rm clean

S/S: MU technique

Cond: For Time
30-20-10
Power Cleans 135/95
Box Jumps 24/20”
Sit ups
RX 135/95#, 24/20”
S1 115/75#, 20/14”
S2 95/55#, 14/10”

WODs

11/27/18

27
Nov
2018
WU: 3 rounds
10 TTR
10 Hand Stands (1 sec)
 
Oly: N/A
 
S/S:
4×5 OHS (heavy)
Y-Stretch and Ankle Stretch between sets
 
Cond: AMRAP 20
6 Turkish Getups @ 53/35#
10 Dead Lifts @ 185/105#
RX 53,185/35,105
S1 35,125/25, 85
S2 20, 85/15, 55
 
 
WODs

11/26/18

26
Nov
2018
WU: 
1) 20 Burpees
2) 10 OHS (10sec pause)
 
OLY:
20 Mins to work to 1rm Snatch (any Snatch)
 
S/S: N/A
 
Cond:  “Amanda” FT
9-7-5
Ring MU
Snatch (Full)
RX 135/95
S1 105/75 – Ring Dips/Pull ups
S2 85/55 – CG Push ups/Pull ups
 
WODs

11/21/18

21
Nov
2018

WU: 20 Pull unders

Oly: 20 Cleans (best possible at light/medium weight)

S/S:
HS holds (long as possible)

Cond: EMOM ∞
Death by Burpee/Cleans
Min 1: 1 BOB + 1 PC
Min 2: 2 BOB + 2 PC
Min 3: 3 BOB + 3 PC…
– how long can you go?
RX 115/75
S1 95/55
S2 75/35

WODs

11/20/18

20
Nov
2018

WU:
1) 20 Squats Jumps
2) Y- Stretch
3) Squats stretch

Oly:20 PVC SOTS press

S/S:
1) Hollow – MU progression work
2) 3xME Pull ups + 3 Negatives

Cond. “My Buddy” For Time
50 GTOH
50 OH Lunges
50 Russian Twists
50 Air Squats
RX 45/25 Bumper Plate
*Any order

WODs

11/19/18

19
Nov
2018
WU: 20 Snatch Balance with bar
 
Oly: 20 Snatches (best possible at medium weight)
 
S/S: EMOM 5
6 Pistols
 
Cond: “Isabel” for time
30 Snatches
RX 135/95
S1 115/75
S2 95/55
WODs

11/16/18

16
Nov
2018

WU: 20 TGUs (any weight)

Oly: Clean Complex
1 High Hang Clean + 1 Mid Hang Clean + 1 Full Clean
 
S/S: Partner HS hold
 
Cond: For Time
1-10
DB GTOH
V-Ups
RX 50/30
S1 35/25
S2 25/20
WODs

11/15/18

15
Nov
2018

Recovery

1)Complete the following on your own:
1000m row (on low drag)
All cumulative:
2 mins high plank 
2 mins dead bug
2 mins side plank (1 min each side)
2 mins Superman
2 mins Body Row hold (chest to bar)
20 PVC OHS with 10s pause at bottom

2) Rest of class is open gym
WODs