WOD 11/23/19
EMOM 10 Minutes-Increase Weight Every Minute 3 Cleans 1 Jerk Then….. AMRAP 15 Minutes 20 Wall Balls 20/14 15 Burpees to Target 10/8 Cal Bike or Ski 3 Body Weight Clean and Jerks
WOD 11/22/19
WWPF 105/85 Cal Bike (Partner Holds Wt Front Plank, 45/25) 80 Front Rack Lunge, (135/83) (Partner Holds Single Arm OH, 70/53) 50 Strict HSPU – Modify with strict Pressing OH (Partner Weighted Hang, 20/14) 30 Rope Climbs (Partner Bear Hugs Sandbag, 100/75) LAST DAY TO PRE-ORDER WINTER GEAR
WOD 11/21/19
Deadlift Cycle 3: 3×5 Add 20lbs to 1RM, then calculate 90% 1×5 @65% 1×5@75% 1×5+@85% 5 Rounds for Time: 30 Double Unders 8 Power Snatch 135/93 15 Ring Pushups Post Loads and Times to ZEN and Comments:
WOD 11/20/19
Bench Press: 3 x 5 @ 80% (base % off of last weeks heavy single) Single Arm DB Row: 10 reps, AHAP each arm Then… For Time: 21 DB Hang Cleans, Right Arm, 50/35 30 Box Jumps, 24/20 21 DB Hang Cleans, Left Arm 15 DB Hang clean, Right arm 30 Box
WOD 11/19/19
15 Min to work up to a heavy complex: 1 Snatch 1 Hang Snatch 2 OHS Then…… FrankenJackie- In 16 Minutes: 1000m Row or Ski 50 Wall Balls 50 Thrusters 45lbs/33lbs As many Ring Muscle Ups or Burpee Pullups as possible with remaining time Arturo over head squatting
WOD 11/18/19
Back Squat Cycle 3: Add 20lbs to 1RM, then calculate 90% 1×5 @65% 1×5@75% 1×5+@85% Then… for time 30 – 20 – 10 DB devil press 50’s/35’s Toes to Rings Cossack Squat 50/35 Regional Team Throwback
Endurance WOD 11/17/19
9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: 40 Minute Cap Any way you want, can be broken up into rounds, perform the following: 15 Rope Climbs 100 Pushups 100 Pullups 150 Weighted Box Step Ups 35/25lb Plate 250/200 Cal Bike/Ski/Row or 2 Mile
Fitness with Foose
Work up to a heavy Clean n Jerk single. Then… EMOM x 15min 5 Deadlifts 4 Hang Power Cleans 3 Shoulder to Overhead 2 Reverse lunges per leg 115/75 or a weight you can achieve all the reps in 30 secs.
WOD 11/15/19
WWPF For Time 100/100 DU Relay (partner hangs) 60 KB Snatch, 70/53 (mix anyway/1 person works at a time) 60 Cal Row (partner holds KB OH) 75/75 DU Relay (Partner hangs) 40 kB snatch 50 cal bike (partner holds kB OH) 50/50 DU Relay (partner hangs) 20 kB snatch 40 cal ski (partner
WOD 11/14/19
Dead Lift (1Rm + 10Lbs x 90%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% Then: 10-9-8-7-6-5-4-3-2-1 reps of: Sumo Deadlift High-pulls 95/63 Front Squat 95/63 Push Press 95/63 Post Loads and times to ZEN and Comments:
WOD 11/13/19
Bench Press: 15 min to work up to heavy single Then… “Complicated Mary” 20 Min AMRAP 5 Strict HSPU 10 Alt Pistols 15 Pull-up Complex (5 Strict , 5 kipping chin over bar, 5 C2B) THEN… Mid-line Mania Cash Out: 8 Rounds: Tabata * Pick your Poison (Russian Twists, Planks,
WOD 11/12/19
EMOM 7 Minutes 2 Cleans 1 Front Squat 1 Jerk Then….. AMRAP 16 Minutes 5 Cleans 185/123 10 Burpees Over Bar 15 Box Jump Over 24/20