12-01-17

12-01-17

skill/strength
every 3 min for 15 min
5 back squat (work as heavy as possible from the beginning)

wod
2 rounds for time
30 burpee to 6 inch target
30 box over (24″/20″)
*rest 1 min between rounds

class challenge
4 rounds
30 second max pullups
*rest 30 seconds

11-30-17

skill/strength
7 rounds
every 2 minutes
250m row (sprint)

wod
every 30 seconds for 15 minutes
1 squat clean and jerk (60-70%)

cash out
pigeon stretch 2 min per leg
couch stretch 2 min per leg
straddle stretch 1 min

11-29-17

skill/strength
alt otm for 14 min
odd min: 3 ring muscleup
even min: plank hold for the min

wod
for time

100 double unders
then…
4 rounds
10 handstand pushups (scale- 3 wall climb or elevated pushups)
15 kb swing (53/35)
20 alternating pistols (scale- progression 1,2,3)
then…
100 double unders

cash out
3 rounds
10 ring dip
10 pushups

11-28-17

skill/strength
every min for 10 min
2 power snatch (touch and go, or quick singles)

wod
12 min amap
15 toes to bar (scale- straight leg raises)
10 deadlifts (115/85)
5 power snatch (115/85)

cash out
5×5 bench

11-27-17

skill/strength
every min for 10 min
2 push press (work 60-70%)

wod
for time
10-12-14-16-18-20
shoulder to overhead (95/65)
calorie row
wallball (20/14)(10’/9′)
sumo deadlift high pull (95/65)
*25 minute cap

11-25-17

partner wod

6 min max deadlifts (135/95)
rest 2 min

6 min max bar over burpee
rest 2 min

6 min max front squat (135/95)
rest 2 min

6 min max cal row (switch every 15 cal)
rest 2 min

6 min max cal ski (switch every 10 cal)

*for the row and ski you must complete a specified number of reps before switching

11-23-17

wod
“fran”
21-15-9
thruster (95/65) (scale- 65/55)
pullup (scale- ring row/ banded pullup)
*8 min cap

2 min rest between

“karen”
150 wallball (20/14)(10’/9′)
*8 min cap

2 min rest between

“grace”
30 clean and jerk (135/95) (95/65)
*8 min cap

2 min rest between

1000m row then 500m ski
*8 min cap

2 min rest between

“annie”
50-40-30-20-10
double under (scale- x3 single unders)
ab mat situp
*8 min cap

every workout will have an 8 minute time cap, followed by a 2 minute rest between workouts.

11-22-17

stretch as class
couch 2 min per leg
pigeon 2 min per leg
straddle 2 min

dynamic warmup

wod
14 min amrap
2 rounds
7 handstand pushup
7 sumo deadlift high pull (115/75)
rest 1 min

then…
2 rounds
7 handstand pushups
7 sumo deadlift high pull (115/75)
rest 1 min

then…
repeat 2 rounds of work 1 min of rest, as many rounds as possible in the 14 minute window

11-21-17

skill/strength
every 90 seconds for 7 rounds
2 front squat (each with a 2 second pause in the bottom)

wod
15-13-11-9-7-5-3-1
x3 single under (150,130,110,90,70,50,30,10)
power clean (135/95)
burpee box over (24″/20″)

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