WOD

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...

WOD 11/24/18

STRENGTH Deadlift 7 reps with 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 1:30 of max jump rope (double under or single) 1:30 of max pull-ups / ring pulls 1:30 of max jump rope...

WOD 11/23/18

STRENGTH Front 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 GOAL: 1RM WOD teams of 2: AMRAP 18 min 40 burpees (switch every 5) 60 front squats (switch every 10) 40 wall balls (switch every...

WOD 11/21/18

STRENGTH Bear Complex Power Clean (athlete catches bar in QUARTER squat) Front Squat Push Press Back Squat Push Press Goal: Max Bear Complex Weight WOD 20 min cap 5 rounds: 25 Wall Ball 25 Push Press 25 KB Swing 25 Box...

WOD 11/20/18

STRENGTH Thruster 10 reps empty bar 7 reps added weight 5 reps added weight 5 reps added weight 5 reps added weight GOAL: Heavy 5 Reps   WOD 6 Thrusters  (75/45) 12 Box Jumps (24/20) 18 Wall Balls (20/14) 75 Jump Rope (singles)

WOD 11/19/18

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: Heavy Triple WOD 15 Front Squat (empty bar) 100 Jump Rope 15KB...

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...

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