November 15, 2019

WOD 

Every 12:00 x 3

15 Box jump overs 20/24"

12 KBS 24/32kg

9 Bar over burpee

6 Clean jerk 55/80kg

9 Bar over burpee

12 KBS 24/32kg

15 Box jump overs

November 14, 2019

WOD 1

A. Tempo Strict pull

5x5 with a :3 pause at the bottom

B. Tempo ring row

3x5 with :3 pause at top and bottom

WOD 2

Every 2 minutes x 5 rounds

0-2min - 25/32 Cal row

2-4min - 12 length 40ft shuttle

November 13, 2019

WOD 1

Front squat

10 Minutes to build to a heavy set of 5

Then,

Sumo Deadlift

10 Minutes to build to a heavy set of 3

WOD 2

2 Rounds for time

3:00  Plank

2:00 Wall sit

1:00 Bar hang

November 12, 2019

WOD 1

In Pairs - EMOM x 16

1) AMRAP Rope climbs

2) AMRAP HSPU

3) AMRAP Double unders

4) Rest

Ally's Bday WOD

12:00 AMRAP in Pairs

28 Toes to bar

28 DB snatch 15/22.5kg

28 Cal row

November 11, 2019

WOD 1

Squat clean

15:00 to build to a heavy single and practice technique

+ Practice ring dip progressions during rest time

WOD 2

3 Rounds for time:

12 Squat cleans 42.5/60kg

15 Ring dips

November 8, 2019

Open workout 20.5

For time, partitioned any way:

40 Ring muscle-ups
80-cal. row
120 wall-balls 6/9kg

(20:00 Cap)

November 7, 2019

WOD 1

Strict press 4x5 (across)

+ :30 sandbag bear hug hold after each set

WOD 2

For time

5 Rounds

8 Burpee to target

4 Sandbag cleans 40/50kg

Directly into,

5 Rounds

50 Double unders

10 DB snatch 15/22.5kg

November 6, 2019

WOD 1

Pistol practice and progressions

A. Step downs

B. Single leg box squats

C. Candle sticks

WOD 2

3 Rounds for reps

1 minute max toes to bar

1 minute max DB thruster 15/22.5kg

1 minute max Box jump 20/24"

1 minute rest

November 5, 2019

WOD 1

EMOM x 10

Power clean + push press (start moderate and build)

WOD 2

4 Rounds for time

10 Strict HSPU

10 KBS 24/32kg

10 Push press 35/50kg

10 Bar over burpee

10 Hang power clean 35/50

November 4, 2019

WOD 1

EMOM x 6

5 KB or DB front squat (across)

WOD 2

15:00 AMRAP

40 Wall balls 6/9kg

30 Cal row

20 Chest to bar pull ups

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