WOD

WOD 11/17/18

STRENGTH Hang Power Clean "HANG" - bar starts at the HIP CREASE for this movement "POWER" - athlete will catch the bar in a QUARTER SQUAT 7 reps empty bar 5 reps with added weight 3 reps with added weight 3 reps with added weight GOAL: Heavy Triple (bar does not touch...

WOD 11/16/18

STRENGTH Back Squat 10 reps with empty bar 7 reps with weight 5 reps with weight 3 reps with weight GOAL: Set of Heavy 3 WOD 3 rounds, for time 50 Air Squat 50 Jump Rope 10 Burpees 10 Wall...

WOD 11/15/18

STRENGTH Overhead Squat 10 reps with 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 AMRAP 18 min 15 OHS (65/35) 50 Jump...

WOD 11/14/18

STRENGTH 12 min cap Power Clean Review 10 reps with empty bar 7 reps with added weight 5 reps with added weight 3 reps with added weight 1 rep with added weight GOAL: 1RM Power Clean WOD Climb the ladder as far as you can in 18 min: 3-6-9-12-15-18 (etc) med ball over...

WOD 11/13/18

STRENGTH Thruster 10 reps empty bar 7 reps with weight 5 reps with weight 5 reps with weight GOAL: Heavy 5   WOD For Time: 21-18-15-9-6 Thrusters (75/45) Burpees Over...

WOD 11/12/18

STRENGTH Squat Clean Review 7 reps empty bar 5 reps with added weight 3 reps with added weight 3 reps with added weight GOAL: 3 heavy reps WOD AMRAP 18 min: 3 Deadlifts 6 Squat Cleans 9 Push-Ups 12 Double Unders (or 24 Single Unders) good chance to practice / attempt...

WOD 11/11/18

STRENGTH Front Squat 10 reps with empty bar 7 reps with added weight 5 reps with added weight 3 reps with added weight 3 reps with added weight GOAL: 3RM   WOD 18 minute EMOM (every minute on the minute) min 1: max wall balls min 2: max cal row min 3: max box jump min...

WOD 11/10/18

STRENGTH Hang Power Snatch Review 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 3 reps WOD "Triple Double" AMRAP 5 MIN: buy in: 100 jump rope Immedtiately Into.. 12 Hang Power Snatches...

WOD 11/9/18

STRENGTH Back Squat 10 reps with empty bar 7 reps with added weight 5 reps with added weight 3 reps with added weight 3 reps with added weight GOAL: 3 rep max   WOD Benchmark Workout "Annie" 50-40-30-20-10 double unders sit ups if athlete cannot do double unders, do...

WOD 11/8/18

STRENGTH Hang Power Clean 5 reps empty bar 5 reps with added weight 5 reps with added weight 5 reps with added weight GOAL: heavy 3 reps (bar does not touch floor between reps HANG = bar starts at hip level POWER = athlete will drop into a QUARTER SQUAT when receiving...

WOD 11/7/18

STRENGTH Back Squat 10 reps with empty bar 7 reps with added weight 5 reps with added weight 3 reps with added weight 1 rep with added weight GOAL: 1 Rep Max   WOD TIME CAP: 20 min Round 1: 150 jump rope 75 air squat 50 kb swing 25 box jumps 10 wall balls Round 2: 75...

WOD 11/6/18

STRENGTH Deadlift Review 10 reps empty bar 7 reps with added weight 5 reps with added weight 5 reps with added weight GOAL: 5 reps with added weight   WOD AMRAP 15 min: 15 deadlifts (75/55) 15 sit ups 15 air squats 15 ring pulls /...

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