Thursday, November 15, 2018

Warm-up:
WOD as group
1 round
 
  • 15 Push-up
  • 30 DU
  • 15 Slam Ball
 
 
MetCon:
for time
RX
 
  • 7 Squat Snatch 95/63
  • 11 Dips
  • 100 DU
  • 11 Dips
  • 7 Squat Snatch 95/63
3 minute rest
 
  • 21 Power Cleans 135/93
  • 15 Front Squats 135/93
  • 9 Push Jerk 135/93

Fitness/Recovery
for time
 
  • 300 SU
  • 50 Air Squats
  • 50 Step-up 20/16
  • 50 Romanian Deadlift 45/33

Wednesday, November 14, 2018

Warm-up:
  • 3×5 Strict Press
  • 3×5 Upright Row
  • 3×8 Barbell Curl
  • 3×5 Hang Muscle Snatch
  • Ramp-up
 
Skill/Strength:
Jerk
5×2 @ 95%
 
 
MetCon:
for reps/cal.
RX
2 rounds
  • 3 min max cal Bike/Row
  • 2 min max rep Wall Ball 20/14
  • 1 min max rep Merican KB Swing 53/35
  • 1 min Rest

Fitness/Recovery
3 rounds for time
  • 20 sec Hollow Hold
  • 20 sec Superman Hold
followed by
3 rounds
  • 15 Sit-up
  • 15 Arch-up

Monday, November 12, 2018

Warm-up:
3×30′ Bear Crawl
3×8 Good Morning
3×3 Strict Pull-up
3×5 B-O Barbell Row
Ramp-up

 

Skill/Strength:
Deadlift
5×5 @ 85%

 

MetCon:

Score is rounds completed
in 4 minute window

  • 40/30 cal Row/Bike
  • max rep OHS 95/63

How many rounds to
accumulate 14 OHS


Fitness/Recovery
rounds completed
in 4 minute window

  • 100 SU
  • max rep Air Squat

How many rounds to
accumulate 60 Air Squat