WOD: Nov 6, 2018

• Press: 10 x 10 ≤ 50%

• 21-15-9 (for time)
  F/S, RDL, C2 cal’s

WOD: Nov 5, 2018

• SDL: 10 x 10 ≤ 50%

• EMOM/1, 2, 3, 4…6 Curl to Strict Press & 12 B/S (speed!)
  min 5 increase weight, no lift

• EMOM/6, 7, 8, 9…6 Curl to Strict Press & 12 B/S (speed!)
  min 10 increase weight, no lift

• EMOM/11, 12, 13, 14…6 Curl to Strict Press & 12 B/S (speed!)
  compare 04.17.18

PSA: Nov 4, 2018

• Wed 11/7 will look like this:

• 5:30a-7:30a & 3:30p-5:30p
  1:1 are happening (you must be self sufficient)

• Sn: 60/3, 70/3, 80/3, 85/3, 90/3, * est new 3RM

• DB Press (from split): work up to 3x3 max intensity

• Cl Grip Lift Off: 70/3, 80/3, 90/3, 100/3, 110/3, 120/3

• G/M: work up to 3x3 max intensity

• Sat 11/10 will look like this:

• C&J: 60/3+3, 70/3+3, 80/3+3, 90/3+3, 90/3+3

• Sn Bal: 60/3, 70/3, 80/3, 90/3, 90/3, 80/3

• B/S: 60/3, 70/3, 80/3, 90/3, 90/3, 80/3

• CrossOver Symmetry (Activation, Activation +, Recovery)

• Option B = no strength, skill development, @wod_dice M/C…

WOD: Nov 3, 2018

• H/C (knee): 60/3, 70/3, 80/3, 90/3, 90/3, 80/3

• btn S/J: 60/3, 70/3, 80/3, 90/3, 80/3

• Sn Pull: 70/3, 80/3, 90/3, 100/3, 110/3, 110/3

• F/S: 60/3, 70/3, 80/3, 90/3, 90/3, 80/3

• CrossOver Symmetry (Activation, Activation +, Recovery)

• Option B = no strength, skill development, @wod_dice M/C…

WOD: Nov 2, 2018

• Week 3 B/S...55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP

• 500m C2, 40 KBGS, 30 Ab Mat Crunch, 20 Pull Ups, 10 HRPU
  2:00 Recovery

• Repeat in opposite order

WOD: Nov 1, 2018

• Week 3 Press (#’s): 1 Press + 2 P/P + 3 P/J = 1 rep
  Min 1, 2, 3 = 55
  Min 5, 6, 7 = 65
  Min 9, 10, 11 = 75
  Min 13, 14, 15 = 85
  Min 17, 18, 19 = 95

• “Death by Cluster”…

WOD: Oct 31, 2018

• 5:30a-7:30a (NO p.m. sessions offered today)
  1:1 are happening (you must be self sufficient)

• H/S (knee): 60/3, 70/3, 80/3, 90/3, 90/3, 80/3

• Jerk Drives: 70/3, 80/3, 90/3, 100/3, 110/3, 110/3

• Cl Pulls: 70/3, 80/3, 90/3, 100/3, 110/3, 110/3

• RDL (1RM F/S#): 70/3, 80/3, 90/3, 90/3, 80/3

WOD: Oct 30, 2018

• Week 3 SDL...55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP

• Min 1, 5, 9, 13 = 50 DU
  Min 2, 6, 10, 14 = 15 WB
  Min 3, 7, 11, 15 = 10 Box Jump
  Min 4, 8, 12, 16 = 5 BMU

WOD: Oct 29, 2018

• Week 3 RGBP...55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP

• 2:00/1:00 (6 cycles): C2 (250m/200m) & ME OHS (95/53)

PSA: Oct 28, 2018

• Wed 10/31 will look like this:

• 5:30a-7:30a (NO pm sessions offered today)
  1:1 are happening (you must be self sufficient)

• H/S (knee): 60/3, 70/3, 80/3, 90/3, 90/3, 80/3

• Jerk Drives: 70/3, 80/3, 90/3, 100/3, 110/3, 110/3

• Cl Pulls: 70/3, 80/3, 90/3, 100/3, 110/3, 110/3

• RDL (1RM F/S#): 70/3, 80/3, 90/3, 90/3, 80/3

• Sat 11/3 will look like this:

• H/C (knee): 60/3, 70/3, 80/3, 90/3, 90/3, 80/3

• btn S/J: 60/3, 70/3, 80/3, 90/3, 80/3

• Sn Pull: 70/3, 80/3, 90/3, 100/3, 110/3, 110/3

• F/S: 60/3, 70/3, 80/3, 90/3, 90/3, 80/3

• CrossOver Symmetry (Activation, Activation +, Recovery)

• Option B = no strength, skill development, @wod_dice M/C…

WOD: Oct 27, 2018

• C&J: 50/3+1, 60/3+1, 70/3+1, 70/3+1

• Snatch: 50/3, 60/3, 70/3, 70/3

• B/S: 50/3, 60/3, 70/3, 70/3

• CrossOver Symmetry (Activation, Activation +, Recovery)

• Option B = no strength, skill development, @wod_dice M/C…

WOD: Oct 26, 2018

• Week 2 Press (#’s): 1 Press + 2 P/P + 3 P/J = 1 rep
  Min 1, 2, 3 = 50
  Min 5, 6, 7 = 60
  Min 9, 10, 11 = 70
  Min 13, 14, 15 = 80
  Min 17, 18, 19 = 90

• 4 RFT: 200m C2, 15 WB, 10 Goblet Squat, 5 BMU

WOD: Oct 25, 2018

• Week 2: SDL...50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP

• AMRAP/7: 7 Burpee Box Jump, 7 DB Thrusters, 7 C2BPU
  Rest 3:00 & repeat

WOD: Oct 24, 2018

• 5:30a-7:30a & 3:30p-5:30p
  1:1 are happening (you must be self sufficient)

• Sn Complex (1 Sn Pull + 1 P/S + 1 Sn): 50, 60, 70, 70

• OHS: 50/3, 60/3, 70/3, 70/3

• Cl Lift Off (:03 pause at knee): 70/3, 80/3, 90/3, 90/3

• Lunges (3 ea leg, BB on back, use 1RM Cl#): 50, 60, 70, 70