WODs

Tuesday 11.21.17

Strength/Skill: Back Squats 3 x 1, every 2 minutes attempt new 1RM. coaches record new PRs in the computer. As a guide, the 1st rep should be around 85% of your old 1RM, 2nd rep 95-100%, 3rd rep attempt new 1RM. WOD: For Time 60 DUs, 1 Min Plank 60 DUs, 15 DB/KB Thrusters (2 […]

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Monday 11.20.17

Strength/Skill: Handstand Pushups 3 x 8, every 2 minutes last week’s mods: 11.17.17 WOD: 25 min AMRAP Chipper 30/20 cal Bike 50 T2B 50 Russian swings (50/35) 30 HSPUs People may have to start on different exercises. If you end up waiting to use the bike because they are all taken, move on and come […]

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Friday 11.17.17

Strength/Skill: Handstand Pushups 3 x 8, every 2 minutes last week’s mods: 11.9.17 WOD: 8 RFT Ready set go: 5 Rope Climbs (FBs do 8), into 8 rounds of: 5 Deadlifts @ 70% of 1 rep max 10 HSPUs (this should be easier than the skill) 5 Rope Climbs (FBs do 8) then record time

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Thursday 11.16.17

Strength/Skill: Back Squat 3 x 4 @ 80%, every 2 minutes WOD: 7 Round EMOM Min 1: 12 BJO (24/20) Min 2: AMAP Toes to Rings in 40 seconds Min 3: 5 Back Squats @ around 60%, from racks People will start on different exercises Max 7 people per starting location Nothing to record today

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Wednesday 11.15.17

Strength/Skill: Dumbbell Complex 1 Complex (1 Arm) = 1 Power Clean + 1 Push Press + 1 Thruster 5 x 4 Complexes, alternating arms, every 90 seconds 4 reps = Left arm, right, left, right WOD: For Time Chipper 30 – 20 – 10 Pullups (FB – C2B) Wall Ball Clusters (Medicine Ball Clean + […]

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Tuesday 11.14.17

Strength/Skill: Hang Snatch 6 x 2, every 90 seconds WOD: Partner AMRAPs – 28 Minutes AMRAP a: 20/14 cal Row 35 Double Unders AMRAP b: 8 Hang Snatches (115/95) 8 Bar-over-burpees (facing the bar if space allows) Everyone takes a 2 minute rest every 3 minutes Partners alternate AMRAPs after each 2 minute rest Pick […]

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Monday 11.13.17

Strength/Skill: Front Squat 7 x 3 @ 60%, EMOM from ground, no racks (unless you are unable to clean) WOD: For Time Ladder 10 – 1 Power Clean (135/95) 1 – 10 Double KB Front Squat (50s/35s) FBs can do KB Thrusters 15 – 20 min cap, coach’s decision 2 minutes after the cap, Away […]

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Friday 11.10.17

Strength/Skill: Team Row Intervals Teams of 2: 1000m 600m 200m record a time for each distance 8 min cap or Teams of 3: 1500m 900m 300m record a time for each distance 12 min cap WOD: Chipper for time 60 Abmat situps 10 Deadlifts (225/155) [15 reps for FBs] 40 Burpees 10 Deadlifts (225/155) [15 […]

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Thursday 11.9.17

Strength/Skill: HSPUs, *4 x 8, every 2 minutes last week’s mods: 11.1.17 WOD: 18 min AMRAP 5 HRPUs 3 Box Jumps (30/24) 1 Squat Clean @ 60% of your 1RM 70% for FBs

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Wednesday 11.8.17

Strength/Skill: T2B and Snatches 50 or 30 T2B for time 5 min cap 3 min rest, then right into: Isabel – 30 Snatches for time (135/95) 10 min cap 3 min rest, then right into WOD WOD: 5 RFT 10 SDHPs 15 V-ups 30s Plank  

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