Nov 12, 2018

11-13-18 WOD

Challenge: 30-50 Total Reps for Position And Quality of Bent Over Barbell Row - Supine Grip for first half then switch grip to finish.

10min amrap
5 Hang Clean + 5 Strict Press (10 reps unbroken) - Open Athletes Use 55/35# DB
20 DU/40 Singles

10 V-Ups

Nov 11, 2018

11-12-18 WOD

Challenge: N/A

4 rds
30 KB Swings (1.5/1)
30 Yard KB Lunge (1.5/1)

300m Run  

Nov 10, 2018

SAT WOD

*Optional post/pre workout!
100 TTB
*each time you break, complete 30 DU

Challenge
Tabata
Burpees

L2
For time:
2-minute handstand hold
100 squats
25-meter handstand walk
100 squats
20 handstand push-ups

L1

For time:
2-minute inverted hold off box
50 squats
25-meter bear crawl
50 squats
30 knee push-ups

Nov 8, 2018

11-9-18 WOD

10 Minutes to work on

1 muscle Clean + 3 Hang PWR Clean (no knee hip or knee bend on muscle clean. Warm UP PVC. Know the movement before adding any load.) *Coaches note: Muscle clean is a technique used for proper leg drive and hip opening encouraging drive and power. MOST ATHLETE WILL want to bend the back once 70% effort it reached. Make sure they know this common fault and know how to avoid. We do not want disk injuries! Suggest staying at a certain load if the technique is challenged.

L2/L1
21-15-9
Double DB or KB Hang Power Clean (go for unbroken) L1-scale load
Burpee to 6’’ target (l1 no target needed) L1- burpees

Nov 7, 2018

11-8-18 WOD

Challenge: Back Squat 5X3 @85% (lighter Volume, Heavier Load.)

L2
4 Rounds
21 Wall Balls (if you have been able hit back squats consistently - reduce reps if needed- or cut out all-together. We want legs to benefit from our squatting)
18 Pull Ups
15 Russian Swings
12 HSPU

L1
3 rounds
21 goblet squats
18 ring rows/ banded pull ups
15 Russian swings

12 knee push ups

Nov 6, 2018

11-7-18 WOD

Challenge: Build/Work on todays Feel Good Hang Power Snatch. 10 Minutes

WOD
L2/L1
5 rounds
50 DU (L1-80 singles)

15 Hang PWR Snatch - Light/linkable 75/55 (L1-10 reps)

Nov 5, 2018

11-6-18 WOD

Challenge: 3 Sets: Max Reps @ 80 % of last weeks 1 rep strict press.

WOD
10-9-8-7-6-5-4-3-2-1 of:

Burpee Box Jump
10 meter HS Walk (sub Wall Walks)

L1
10-1 of:
Seated Alternating KB strict Press (holding non pressing side in locked out position and switching arms at the top)

Burpee box step Up

Nov 4, 2018

11-5-18 WOD

10 Rounds:
1 min row
1 min rest

Scale Back rounds as needed/recommended by coach

PRE/POST WOD CHALLENGE:
4 Sets
Bulgarian Split Squats: Holding DB’s or KB’s if able

7 Each Side

Nov 2, 2018

10-3-18 WOD

Squat Clean Elizabeth
21-15-9
Squat Cleans 135/95
Ring Dips
*cap 15 min

Challenge: Workup to 85 % effort s.clean. 1.1.1.1.1.1 use for warm up for WOD

Nov 1, 2018

11-2-18 WOD

Challenge:
Back Squat
10-10-10
Goal is heavier than 10-19-18 (2 weeks ago)

FOR TIME
50 Burpees
50 HSPU - kip
50 Strict Pull Ups
*Cap

L1
8 Rounds
9 Jumping Pull Ups
7 Seated press
5 Burpees


Scale back on sets if needed