3RM oldest S2OH
E/1:30 (8 cycles): 12 PKBS, 9 Goblet Squat, 6 Bottoms Up Press (3L/3R), 3 Burpee
WOD: Dec 17, 2018
SDL: 10x5 @ 75% (we will lift every 1:30)
5 RFTWT: ME 200m C2 & ME 200m Run
1:00 Recovery, Repeat 4x for total 5x
PSA: Dec 16, 2018
Wed 12/19 will look like this:
5:30a-7:30a & 3:30p-5:30p
1:1 are happening (you must be self sufficient)Sn w/ :03 pause @ the knee
50/3, 60/2, 70/2, 80/2, 85/2, 80/2, 85/2P/J: 60/3, 70/2, 80/2, 85/2, 90/2, 95/2, 95/2
Cl Pull: 70/3, 80/2, 90/2, 100/2, 110/2, 115/2, 110/2
G/M: work up to HIGH Intensity 3 x 3
Sat 12/22 will look like this:
Cl w/ :03 pause @ the knee
50/3, 60/2, 70/2, 80/2, 85/2, 80/2, 85/2Jerk Recoveries: 85/3, 95/3, 105/3, 115/2, 120/2, 125/2, 120/2
Sn Pull: 70/3, 80/2, 90/2, 100/2, 110/2, 115/2, 110/2
B/S: 60/3, 70/2, 80/2, 85/2, 90/2, 95/2, 95/2
CrossOver Symmetry (Activation, Activation +, Recovery)
Option B = TBD by Coach Kevin on the fly…
WOD: Dec 15, 2018
C&S/J: 70/3+3, 80/2+2, 90/2+2, 95/2+2, 85/2+2, 90/2+2, 95/2+2
Sn Bal: 70/3, 80/2, 85/2, 90/2, 95/2, 100/2, 105/2
F/S: 60/3, 70/2, 80/2, 85/2, 90/2, 95/2, 95/2
CrossOver Symmetry (Activation, Activation +, Recovery)
Option B = TBD by Coach Tony on the fly…
WOD: Dec 14, 2018
Week 3 OHS...55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP
W/ a running clock…
Min 1 = 1 Burpee + 1 cal C2
Min 2 = 2 Burpee + 2 cal C2
Min 3 = 3 Burpee + 3 cal C2
Continue until you cannot complete prescribed # …
WOD: Dec 13, 2018
Week 3 S2OH...55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP
E:30/5:00 = Sn
3:00 Recoverye:30/5:00 = C&J
WOD: Dec 12, 2018
5:30a-7:30a & 3:30p-5:30p
1:1 are happening (you must be self sufficient)Sn: 70/3, 80/2, 90/2, 95/2, 85/2, 90/2, 95/2
S/J: 60/3, 70/2, 80/2, 85/2, 90/2, 95/2, 95/2
Sn Pull: 70/2, 80/2, 90/2, 100/2, 110/2, 110/2, 100/2
RDL (1RM F/S): 60/3, 70/2, 80/2, 85/2, 90/2, 95/2, 95/2
WOD: Dec 11, 2018
Week 3 SDL...55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP
Buy In/Cash Out = 50 DU
15 - 12 - 9 - 6 - 3 OHS, TTB, AKBS
WOD: Dec 10, 2018
Week 3 (15 deg) IBP...55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP
HRPU finisher. Odd # rounds are descending reps. Even #’s rounds are ascending. Add 5 Goblet Squats to all rounds.
1 = 10 HRPU + 5 GS
2 = 1 HRPU + 5 GS
3 = 9 HRPU + 5 GS
4 = 2 HRPU + 5 GS
5 = 8 HRPU + 5 GS
6 = 3 HRPU + 5 GS
7 = 7 HRPU + 5 GS
8 = 4 HRPU + 5 GS
9 = 6 HRPU + 5 GS
10 = 5 HRPU + 5 GS
PSA: Dec 9, 2018
Wed 12/12 will look like this:
5:30a-7:30a & 3:30p-5:30p
1:1 are happening (you must be self sufficient)Sn: 70/3, 80/2, 90/2, 95/2, 85/2, 90/2, 95/2
S/J: 60/3, 70/2, 80/2, 85/2, 90/2, 95/2, 95/2
Sn Pull: 70/2, 80/2, 90/2, 100/2, 110/2, 110/2, 100/2
RDL (1RM F/S): 60/3, 70/2, 80/2, 85/2, 90/2, 95/2, 95/2
Sat 12/15 will look like this:
C&S/J: 70/3+3, 80/2+2, 90/2+2, 95/2+2, 85/2+2, 90/2+2, 95/2+2
Sn Bal: 70/3, 80/2, 85/2, 90/2, 95/2, 100/2, 105/2
F/S: 60/3, 70/2, 80/2, 85/2, 90/2, 95/2, 95/2
CrossOver Symmetry (Activation, Activation +, Recovery)
Option B = TBD by Coach Tony on the fly…
WOD: Dec 8, 2018
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…
WOD: Dec 7, 2018
Week 2: S2OH...50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP
AMRAP/15: 15/12 cal C2, 10 TTB, 5 DB HC&J
WOD: Dec 6, 2018
Week 2: SDL...50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP
Min 1, 3, 5, 7, = 7 Thrusters & 7 MBS
Min 2, 4, 6, 8, = 7 WB & 7 Burpee2:00 Recovery
3 x :40/:20 (A) Pull Up (B) Ring Dips (C) C2
WOD: Dec 5, 2018
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