- Week 1 D/L: 45/5, 55/5, 65/5, 75/5, 85/5+, 65/AMRAP (5+ & AMRAP cut off at 10)
- no time component...Run 1 mile (then)
Prowler 4x40m (2 hi/2 low), FW 2x40m, Sandbag Carry 2x40m
WOD: Dec 8, 2017
- Week 1 (1) Press (2) PP (3) Jerk: 45/3, 55/3, 65/3, 75/3, 85/3+
- P1/P2 Partner "Cindy"...P1 does a full round P2 rests, switch roles
20:00 = 5 Pull Ups, 10 Push ups, 15 Squats (aim for :45 rounds)
(compare 07.27.17)
WOD: Dec 7, 2017
- Week 1 Snatch: 45/5, 55/5, 65/5, 75/5, 85/5+, 65/AMRAP (5+ & AMRAP cut off at 10)
- Accy Work (prior to strength) E:90 for 8 cycles
2 Sn Pull + 2 HPS + 2 Sn Bal + 2 OHS (increase load)
PSA: Dec 6, 2017
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WOD: Dec 5, 2017
- Week 1 B/S: 45/10, 55/10, 65/5, 75/5, 85/5+, 65/AMRAP (5+ & AMRAP cut off at 10)
- P1/P2 Partner WOD (P1 works - P2 rests, P2 works - P1 rests)
200m C2 (5 rounds each)
10 WB (5 rounds each)
5 Clusters (10 rounds each)
WOD: Dec 4, 2017
- Week 1 (3 pos) HPC: 45/5, 55/5, 65/5, 75/5, 85/5+
- For Time: 5oom C2, 40 KB Goblet Squat, 30 Ring Push Up, 20 KB Thruster (10L/10R), 10 KB OHS (5L/5R), 400M Run (compare 07.28.17)
WOD: Dec 2, 2017
- 20:00 to est 3RM D/L
- GHR 5x5
- Hatfield Back Raise 5x5
WOD: Dec 1, 2017
- 20:00 to est (1) Press + (2) PP + (3) Jerk
- Sn Grip Press 5x5
- ** Pull Ups ** 5x5
- Z Press 5x5
WOD: Nov 30, 2017
- 20:00 to est 3RM Snatch
- Snatch Pull 5x5 (prior to Snatch)
- Snatch Balance 5x5 (prior to Snatch)
WOD: Nov 28, 2017
- 20:00 to est 3RM B/S
- GHR 5X5
- Prowler 4x40m (2 hi/2 lo)
WOD: Nov 27, 2017
- 20:00 to est 3RM HPC (1 ea at hip, mid thigh, above knee)
- Halt Clean D/L (:02-:03 pause) 5x5 @ 80%-110%
- Clean Pulls 5x5 @ 80%-110%
PSA: Nov 26, 2017
- Week of Nov 27 - Dec 2 we will 3RM test new strength moves...
In alphabetical order: B/S...D/L...HPC...Snatch...Sh (complex)
WOD: Nov 25, 2017
AMRAP/12
Max Effort Unbroken Pullups
200m
Max Effort Unbroken Jump Squats
200m
Max Effort Unbroken Push-ups
200m
AMRAP/12
ax Effort Unbroken Squats (any)
200m
Max Effort Unbroken S2OH 95/63
200m
Max Effort Unbroken D/L 95/63
200m
WOD: Nov 24, 2017
- 8a & 9a sessions today
- class size & attitude will determine WOD on the fly :-)
- 8A: Teams of 2 complete for time
2 rounds each. (1 athlete works at a time):
15 Calorie Row
15 Barbell Facing Burpees
15 Thrusters, 95/63 - 8A: Teams of 2 complete for time (1 athlete works at a time):
30-20-10 of: HPC (95/63) switch every 5 reps
30-20-10 of: Box Jump 24"/20" switch every 5 reps - 9A: all TWO of ya, same WODs then we drink for time!