Week 2: 15 deg IBP...50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP
AMRAP/8: 1 P/C + 3 S2OH + 5 D/L + 7 TTB
2:00 RecoveryAMRAP/8: 8 cal C2, 8 KBS, 8 WB
WOD: Dec 3, 2018
Week 2: OHS...50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP
For Time: Buy In = Row 500m, Run 400m
5 x 10 Burpee & 10 Box Jump
Cash Out = Row 500m, Run 400m
PSA: Dec 2, 2018
Wed 12/05 will look like this:
5:30a-7:30a & 3:30p-5:30p
1:1 are happening (you must be self sufficient)C&J: 70/2+2, 75/2+2, 80/2+2, 85/2+2, 80/2+2
Halt Sn Pull (:03 each at knee & floor)
70/3, 80/2, 85/2, 90/2, 90/2, 85/2RDL (1RM F/S): 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
Sat 12/08 will look like this:
Jerk Recovery: 80/3, 90/2, 100/2, 110/2, 120/2, 120/2
H/C (knee): 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
F/S+1 Jerk (1RM Jerk): 60/3+1, 70/2+1, 75/2+1, 80/2+1, 85/2+1, 80/2+1
CrossOver Symmetry (Activation, Activation +, Recovery)
Option B = TBD by Coach Court on the fly…
WODS: Dec 1, 2018
Sn: 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
Jerk Bal: 40/3, 50/2, 60/2, 65/2, 70/2, 65/2
Halt Cl Pull :03 ea (1) Just off the floor (2) at the knee
70/3, 80/2, 85/2, 90/2, 90/2, 85/2B/S: 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
CrossOver Symmetry (Activation, Activation +, Recovery)
Option B = TBD by Coach Kevin on the fly
WOD: Nov 30, 2018
Week 1 SDL: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
AMRAP/5: 25 DU, 5 C&J (135/83)
2:00 RecoveryFor Time: 18 - 12 - 6 … KBS & C2 Cal
WOD: Nov 29, 2018
Week 1 (15 deg) IBP: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
For time: 15 - 10 - 5 (w/ 1 BB utilized)
B/S (185/103) Cluster (95/53)
WOD: Nov 28, 2018
5:30a-7:30a & 3:30p-5:30p
1:1 are happening (you must be self sufficient)P/C: 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
S/J: 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
Sn Grip Lift Off: 70/3, 80/2, 90/2, 100/2, 110/2, 100/2
RDL (1RM F/S): 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
WOD: Nov 27, 2018
Week 1 OHS: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
E :90 (5 cycles) HPS + P/S + H/S + Sn
2:00 Recovery2k C2 for time
WOD: Nov 26, 2018
Week 1 S2OH: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
*est # on Nov 125 RFTWT: 1000m C2 w/ 1:00 recovery between rounds.
Do not deviate ≥ :20 from Nov 20 5k. Purpose of today is
to work on pacing. Know your time & PACE yourselves.
PSA: Nov 25, 2018
Wed 11/28 will look like this:
5:30a-7:30a & 3:30p-5:30p
1:1 are happening (you must be self sufficient)P/C: 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
S/J: 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
Sn Grip Lift Off: 70/3, 80/2, 90/2, 100/2, 110/2, 100/2
RDL (1RM F/S): 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
Sat 12/01 will look like this:
Sn: 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
Jerk Bal: 40/3, 50/2, 60/2, 65/2, 70/2, 65/2
Halt Cl Pull :03 ea (1) Just off the floor (2) at the knee
70/3, 80/2, 85/2, 90/2, 90/2, 85/2B/S: 60/3, 70/2, 75/2, 80/2, 85/2, 80/2
CrossOver Symmetry (Activation, Activation +, Recovery)
Option B = For Time: 1 mile Run, 2k C2, 1 mile Run
Do not deviate ≥ :08 from Nov 27 C2 2k
PSA: Nov 24, 2018
We will be CLOSED this Sat to spend time with our families.
We are truly THANKFUL for your business and friendship!
See you all back in here Mon 11/26
WOD: Nov 23, 2018
Happy Turkey recovery day…In an effort to spend time with our families we will offer 7a, 8a, & 9a sessions this morning.
Make up a missed session(s) from last/this week
If no missed session(s)…Cl &/or Sn technique work only
*I have 1:1 clients all three hours, you will not be “coached”
WOD: Nov 22, 2018
Happy Thanksgiving y’all…In an effort to spend time with our families we will offer 7a, 8a, & 9a sessions this morning.
Today we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions...
Angie's House: 20 Pull-ups 20 Push-ups 20 Sit Ups 20 Air Squats
Helen's House: 400 m Run 21 KBS (24kg/16kg) 12 Pull-ups
Fran's House: 15 Thrusters (95/63)
Nancy's House: 400 m Run 15 OHS (95/63)
Grace/Isabel's House: 20 GTO (95/63)
Kelly's House: 400 m Run 30 Box Jumps (24"/20") 30 WB (20/14)
We are truly THANKFUL for your business and friendship!
WOD: Nov 21, 2018
“Open” gym: you may come/go any time 7a-10a
Make up a missed strength session(s) from last/this week
If you did not get a 5k C2 completed, you’ll need one soon