Saturday, November 23, 2019

MetCon:
for time – 30 min. cap – team of 2 – split evenly – alternate the running
 
  • 30 Pull-up
  • 175 m. Run or 12/9/7 cal.
  • 20 C2B
  • 175 m. Run or 12/9/7 cal.
  • 10 Strict Pull-up
  • 175 m. Run or 12/9/7 cal.
  • 30 Clean 135/93
  • 175 m. Run or 12/9/7 cal.
  • 20 Clean 155/103
  • 175 m. Run or 12/9/7 cal.
  • 10 Clean 185/123
  • 175 m. Run or 12/9/7 cal.
  • 30 Deadlift 185/123
  • 175 m. Run or 12/9/7 cal.
  • 20 Deadlift 225/153
  • 175 m. Run or 12/9/7 cal.
  • 10 Deadlift 275/183

Thursday, November 21, 2019

Warm-up WOD: done as a group – for time
3 rds. – will start about 10 minutes after class start time
  • 12 PVC Jump-overs
  • 6 PVC OH Squat
  • 1 min. Leg Hold

 

MetCon:
AMREP – 10×1 min. rds + 1 min. rest
 
  • 20 DU or 50 SU
  • then max rep Snatch 95/63 in time left

Wednesday, November 20, 2019

Warm-up:
  • 2×8 DB Wrist Curls
  • 2×8 DB Reverse Wrist Curls
  • 2×8 Band Rack Tricep Ext.
  • 3×5 Seated Box Jump
  • 3×5 KB Pause Squat
  • Wrist & Rack Stretches during warm-up

 

Strength/Skill:
  • Front Squat – work up to a 1RM then do Finisher set of 12 reps at .68

 

MetCon:
10 min. AMRAP – #53/35
 
  • 12 alt-arm OH KB Lunge
  • 10 Burpee over KB
  • 8 alt-arm OH KB Squat

Monday, November 18, 2019

Warm-up:
  • 3×5 Band Strict Press
  • 3×5 Band Upright Row
  • 3×8 DB OH Extension
  • 3×5 Hang Muscle Snatch

 

Strength/Skill:
  • Jerk – 5×5 @ HAP

 

MetCon:
reps of 20-15-10-5
for time
 
  • Bar-on-back Step-up 75/53 – 16/12
  • HR Push-up
  • Leg Lift
  • DU

Saturday, November 16, 2019

MetCon:
team of 2 – equal work – you go I go
 
12 min. AMRAP
  • 30 DB Snatch Burpee 25’s/15’s
  • 50 DB Step-up

3 min. Rest

12 min. AMRAP
  • 50 KB Swing 53/35
  • 100 DU
  • 30/20 Cal.

then immediately find team max weight C&J starting with empty bar and max weight allowed on each increase is 20# – 10 min. cap