Skill: Rope climb technique
Cond: Partner Wod
5 RFT
60/45 Cal row
60 KB swings 53/35 (American)
6 Rope climbs
S: lower KB weight, 3 back to feet rope climbs
11/23/19
23
Nov
2019
11/22/19
22
Nov
2019
WU: 6 min dead bug *who can do it??!!
Skill: Free standing HS holds
Strength: SL RDLs
4 x 20 (10 ea. Leg)
Cond: As many reps as possible
0:00 – 2:00 mins
2 rounds of:
4 Power Cleans
4 Wall Balls
2:00 – 4:00 mins
2 rounds of:
6 Power Cleans
6 Wall Balls
4:00 – 6:00 mins
2 rounds of:
8 Power Cleans
8 Wall Balls
and so on…
RX 135/95
S1 95/65
S2 65/45
11/21/19
21
Nov
2019
Recovery
1) 6 x 500m row at a CONVERSATIONAL pace
REST: While partner rows or with 1:1 ratio
2) Coach led stretch
11/20/19
20
Nov
2019
WU: 2 rounds
10 TTR
10 PVC OHS
10 Split squats
Strength: Clean Grip Deadlift
5×3 at heavy clean load
Cond: AMRAP 22
22 Burpees
22 DB GTOH 50/35 (alt)
22 Split squats
22 DB OHS 50/35
*scale as needed
11/19/19
19
Nov
2019
WU: 500m row
2 Rounds
10 Frankensteins
10 Hollow Arches
Skill: HSPU
*Hard drive with legs, hips explode off wall, head though arms at top
Strength: Chin ups
4 x ME (palms face you)
* Use bands if needed, no kip
Cond: For Time
21-15-9
Power Snatch 95/65#
HSPU
RX 95/65 HSPU
S1 75,55 Chest only push ups
S2 55,45 Push ups
11/18/19
18
Nov
2019
WU: 2 rounds
10 ring rows
10 push ups
10 pull ups
10 HSPU or 10 sec HS hold
Skill: MU transition technique on low rings
Strength: Front Squat
Work up to heavy double
Cond: For Time
10-1
STOH 95/65
TTB
Goblet Lunges 50/35
11/16/19
16
Nov
2019
Oly: Split Jerks
Work up to medium/heavy double
*stomp that front foot!
Cond: Partner Wod
300 DUs
then…
100 Cal Row
then…
50 Synchro Box jumps
then…
30 Synchro BMUs
11/15/19
15
Nov
2019
WU: 30 CJ w/bar unbroken Oly: Power Cleans Work to a medium/heavy double Cond: For Time 60 Hang Squat Cleans 135/95 - every time bar hits ground = 7 HSPU or 14 pushups
11/14/19
14
Nov
2019
WU: At conversational pace…
Row 500m
30 walk lunges
30 push ups
Iso Holds: 2 rounds (30s on, 10s off)
Low plank
Superman
L. Side plank
R. Side plank
Glute accessory: Bulgarian split squat
4 x 10 each leg (holding light Dbs optional)
Coach led stretch and individual work
11/13/19
13
Nov
2019
WU: Core tabata
1) Russian twists 25/15
2) Sit ups
3) Hip ups
4) Hollow hold or rockers
Skill: Pull ups
Strict -> Kipping -> Butterfly
Strength: Snatch Grip Deadlifts
5×3 @ a heavy snatch load
*work on keeping bar close
Cond: Death by Emom
1 Pull up
1 Deadlift 225/155
*Add one rep to each movement every round until you cannot complete the work in a minute.
Score = rounds completed + reps
Scaling – movements should be challenging
