Month: November 2018

WOD 12/1/18

Strength: Back Squat Rep Scheme: 10 reps empty bar 7 reps with added weight 5 reps with added weight 3 reps with added weight 1 rep with added weight 1 rep with added weight GOAL: 1RM WOD Kenyatta’s BDay WOD Teams of 2: AMRAP 20 min 20 Toes to Bar (partners switch every 5 reps) …
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WOD 11/29/18

STRENGTH Hang Power Snatch “hang” – bar starts at hip in this movement “power” – receive bar in quarter squat Rep Scheme: 8 reps empty bar 6 reps with weight 4 reps with weight 3 reps with weight 3 reps with weight GOAL: heavy triple WOD EMOM 20 min Min 1: 12 Hang Power Snatches …
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WOD 11/28/18

STRENGTH SQUAT Clean “squat” – athlete catches bar and drops into a FULL SQUAT Rep Scheme: 7 reps empty bar 5 reps with added weight 3 reps with added weight 3 reps with added weight 3 reps with added weight GOAL: Heavy Triple WOD 5 rounds for time: 6 SQUAT Cleans (95/65) 12 Burpees Over …
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WOD 11/27/18

STRENGTH Thruster 10 reps empty bar 7 reps with added weight 5 reps with added weight 3 reps with added weight 3 reps with added weight GOAL: heavy triple WOD 20 min cap 7 rounds for time: 7 thrusters (75/55) 9 toes-to-bar 100 m run (can be substituted for 20 burpees)  

WOD 11/26/18

Strength Back Squat 10 reps empty bar 7 reps with added weight 5 reps with added weight 3 reps with added weight 1 rep with added weight 1 rep with added weight 1 rep with added weight GOAL: 1 Rep Max WOD AMRAP 16 Min: 6/4 cal row 10 pullups 20 wall balls 50 double …
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