Monthly Archives: November 2018

11/14/18

14
Nov
2018 
WU: 3 Rounds
5 Air Squats
5 Wall balls
Oly: N/A

S/S: 4 Rounds
10 Med Ball Chest Press
10 Med Ball Chest Flys

Cond: AMRAP 20
20 Air Squats
10 BB GTOH 95/65
20 Air Squats
10 TTB/Sit ups
20 Air Squats
10 KB Swings 53/35
20 Air Squats
10 BB Standing Lunges 95/65
WODs

11/13/18

13
Nov
2018
WU: 30 BB OH Lunges
10 w/ PVC
20 w/ Bar
Oly: Snatch Complex
1 High-Hang Snatch + 1 Mid-Hang Snatch + 1 Full Snatch
S/S: 4 Rounds
10 DB Reverse Flies
ME Strict Pull Ups
Cond.  For Time
500m Row (Sprint)
WODs

DT

12
Nov
2018
WU:
1) Mobility/Stretch
2) 1 round of DT with bar
3) 1 round of DT @ 50%
 
Cond:
"DT"
5 ROUNDS FOR TIME:
12 Deadlifts 155/105 
9 Hang Power Cleans 155/105
6 Push Jerks 155/105
RX 155/105
S1 135/95
S2 115/75

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in Operation Enduring Freedom (OEF) when his vehicle was struck by an IED. Timothy is survived by his wife Megan and eight year old son T.J

WODs

11/9/18

09
Nov
2018
WU: EMOM 4
7 BB Thrusters
 
Oly:
15 Min to work to 1RM Clean or Snatch
 
S/S: N/A
 
Cond:
2000M Row
30 Wall Balls 20/14
30 Kettle Bell Swings 53/35
30 TTB
WODs

11/8/18

08
Nov
2018

Recovery

WU:
1 min High knees
 
Shoulders
1) Y-Stretch
2) Dead Hang
3) 90 up
4) Behind back hand clasp (note ROM)
5) Back Pull
 
Glutes/Hams
1) WGS
2) Pigeon Pose
3) Ham Pulls
 
Hips
1) Stacked Hip stretch
2) Russian Baby Makers
3) Wall Lunge stretch
 
 
 
WODs

11/7/18

07
Nov
2018

WU: 2 Laps

OLY: Drill “backflip” in the clean

S/S: Alternating
3×5 BB low rows
3×6 Pistols (most difficult progression achievable)
 
Cond: AMRAP 5
0 – 2:00 = DL
2:00 – 4:00 = SDLHP
4:00 – 5:00 = BOB
Men
RX 185-95
S1 135-65
S2 95-45
Women
RX 125-65
S1 95 – 45
S2 75 – 35
 
WODs

11/6/18

06
Nov
2018

WU:  20 x (1 Snatch + 1 OHS)

Oly: N/A

S/S: Hand Stand Walk Work

Cond: For Time

21-15-9
Front Squats
STOH
RX 115/75
S1 85/65
S2 65/55
WODs

11/5/18

05
Nov
2018

WU: 3 rounds
5 dips
5 pull ups
10 squat jumps

Oly: Drill “back flip” in the snatch

S/S: Bar MU work

Cond: For Time
50 Man makers
R/X 25/15

WODs

11/2/18

02
Nov
2018

WU: 1 Lap + 30 Lateral moving planks

Oly: Work to 1RM Snatch Balance

S/S: 3 Rounds
10 Supinated Body Rows
20 Leg Climbers
Cond:  For Time
30-20-10
SA DB OH Lunges
TTB
RX 50/30
S1 35/20
S2 20/15
WODs

11/1/18

01
Nov
2018

Recovery

1) 3 rounds @ 45s
Y-Stretch
L. Tri
R.Tri
L. Bi
R. Bi
 
2) 1 round @ 90s
L. Stacked Hip Strech
R. Stacked Hip Stretch
Frog Stretch
Squat Pull
L. Worlds greatest stretch
R. WGS
 
3) 2 Rounds @ 30s
Ham Pull
L. Lower Calf
R. Lower Calf
L. Upper Calf
R. Upper Calf
 
4) Work on weakness
WODs