HPS…P/S…H/S…Snatch
WOD: Nov 19, 2018
HPC…P/C…H/C…Clean
PSA: Nov 18, 2018
Due to Thanksgiving we will have a few modifications to the week…
There will be no Wed/Sat Oly sessions
Wed 11/21 we will offer 7a-10a “open” gym (make up a session)
Thur 11/22 we will offer 7a, 8a, 9a sessions
Fri 11/23 we will offer 7a, 8a, 9a sessions
There will be no Sat 11/24 CF session
WOD: Nov 17, 2018
P/S: 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
P/J: 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
Cl Grip Lift Off: 70/3, 80/2, 90/2, 100/2, 110/2, 100/2
F/S: 60/3, 70/2, 75/2
CrossOver Symmetry (Activation, Activation +, Recovery)
Option B = make up any missed strength session from this week. Only acceptable MetCon today is 5k C2
WOD: Nov 16, 2018
Establish 3RM SDL
E:45 (12 cycles) 3 TTB, 2 C2BPU, 1 BMU
2:00 RecoveryE:45 (12 cycles) 3 D/L, 2 P/C, 1 F/S, 1 Jerk
WOD: Nov 15, 2018
Establish 3RM 15 deg B/P
Even/Odd EMOM…O = 15/12 cal C2…E = 12 B/S
min 1-4 = 95/63
min 5-8 = 115/83
min 9-12 = 135/103
min 13-16 = 165-123
WOD: Nov 14, 2018
5:30a-9:30a & 3:00p-4:30p
1:1 are happening (you must be self sufficient)Sn Pull: 70/3, 80/3, 90/3, 80/3
PP: 60/3, 70/3, 80/3, 90/3, 80/3
Cl Pull: 70/3, 80/3, 90/3, 100/3, 110/3, 110/3
RDL (1RM F/S#): 60/3, 70/3, 80/3, 90/3, 80/3
WOD: Nov 13, 2018
Establish 3RM OHS
EMOM/7 = 7L & 7R KB S2OH
2:00 RecoveryEMOM/7 = 7 Burpee & 7 AKBS
WOD: Nov 12, 2018
Establish 3RM (oldest S2OH)
5k C2
PSA: Nov 11, 2018
Wed 11/14 will look like this:
5:30a-9:30a & 3:00p-4:30p
1:1 are happening (you must be self sufficient)Sn Pull: 70/3, 80/3, 90/3, 80/3
PP: 60/3, 70/3, 80/3, 90/3, 80/3
Cl Pull: 70/3, 80/3, 90/3, 100/3, 110/3, 110/3
RDL (1RM F/S#): 60/3, 70/3, 80/3, 90/3, 80/3
Sat 11/17 will look like this:
P/S: 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
P/J: 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
Cl Grip Lift Off: 70/3, 80/2, 90/2, 100/2, 110/2, 100/2
F/S: 60/3, 70/2, 75/2
CrossOver Symmetry (Activation, Activation +, Recovery)
Option B = no strength, skill development, @wod_dice M/C…
WOD: Nov 10, 2018
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 9, 2018
RGBP: 10 x 10 ≤ 50%
“DT” 5 RFT (155/103) 12 D/L, 9 HPC, 6 PJ
***DT scare you? Do Thur WOD y’all skipped out on***
WOD: Nov 8, 2018
B/S: 10 x 10 ≤ 50%
6 RFTWT (1:00 between rounds)
10 HRPU, 15 Pull Ups, 20 WB
WOD: Nov 7, 2018
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