Press 10 x 10 < 50%
EOMOM (10 cycles) 2 P/C + 1 HPC + 1 H/C + 2 Cl
*start light, work on technique, build up (load)
WOD: Feb 11, 2019
D/L 10 x 10 < 50%
4 RFT: 200m C2, 15 AKBS, 10 WB, 5 Burpee
PSA: Feb 10, 2019
Wed 02/13 will look like this:
5:30a-7:30a & 3:30p-5:30p
1:1 are happening (you must be self sufficient)
Opportunity 2 of 3 for Feb 2.2 Coaches ChallengeSn Pulls: 70/3, 80/3, 90/3, 100/3, 110/3, 120/3
P/P: 60/3, 70/3, 80/3, 90/3, 90/3, 80/3
Cl Pulls: 70/3, 80/3, 90/3, 100/3, 110/3, 120/3
F/S: 60/3, 70/3, 80/3, 90/3, 90/3, 80/3
CrossOver Symmetry (Activation, Activation +, Recovery)
Sat 02/16 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, 80/2, 85/2, 80/2
CrossOver Symmetry (Activation, Activation +, Recovery)
Option B = TBD by Coach Jill on the fly…
Next BodySpec date is confirmed, pull me aside to discuss…
WOD: Feb 9, 2019
C&J: 60/3+3, 70/3+3, 80/3+3, 90/3+3, 90/3+3, 80/3+3
Sn Bal: 60/3, 70/3, 80/3, 90/3, 90/3, 80/3
G/M: work up to 3x3 ME
CrossOver Symmetry (Activation, Activation +, Recovery)
Option B = TBD by Coach Jen on the fly…
Next BodySpec date is confirmed, pull me aside to discuss…
WOD: Feb 8, 2019
Sqt: 10 x 5 @ 75% (we will lift E/1:30)
Accy Work (NOT for time)…
3 x 12-15 RDL
3 x 12-15 Front Rack BandBell Lunges
3 x 10/10/10 SB Triple Threat
3 x 12-15 Low Pulley Cable Pull Thru
3 x 5L/5R KB OH Box Step Up
WOD: Feb 7, 2019
Press: 10 x 5 @ 75% (we will lift E/1:30)
Accy Work (NOT for time)…
3 x 12-15 Landmine
3 x 12-15 F/T Straight Arm Pull Down
3 x 5 Cuban Press
3 x 12-15 Shoulder Horn
3 x 12-15 Chin Ups (preferably strict)
WOD: Feb 6, 2019
5:30a-7:30a & 3:30p-5:30p
1:1 are happening (you must be self sufficient)Sn: 60/3, 70/3, 80/3, 90/3, 90/3, 80/3
DB Press (from split): work up to 3x3 ME
Cl Grip Lift Off: 70/3, 80/3, 90/3, 100/3, 110/3, 120/3
B/S: 60/3, 70/3, 80/3, 90/3, 90/3, 80/3
WOD: Feb 5, 2019
D/L: 10 x 5 @ 75% (we will lift E/1:30)
Accy Work (NOT for time)…
3 x 10/10/10 SB Triple Threat
3 x 12-15 GHD (Back/Hip) Ext
3 x 12-15 MB Rev Scoop
3 x 6L/6R Weighted Box Step Ups
3 x 12-15 KB OH Lunges
WOD: Feb 4, 2019
RGBP: 10 x 5 @ 75% (we will lift E/1:30)
Accy Work (NOT for time)…
3 x 12-15 DB Lateral Raises
3 x 12-15 DB Front Raises
3 x 12-15 DB BOL Raises
3 x 12-15 Hex Bar Shrugs
3 x 12-15 Pull Ups (preferably strict)
PSA Feb 3, 2019
Wed 02/06 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, 90/3, 90/3, 80/3
DB Press (from split): work up to 3x3 ME
Cl Grip Lift Off: 70/3, 80/3, 90/3, 100/3, 110/3, 120/3
B/S: 60/3, 70/3, 80/3, 90/3, 90/3, 80/3
CrossOver Symmetry (Activation, Activation +, Recovery)
Sat 02/09 will look like this:
C&J: 60/3+3, 70/3+3, 80/3+3, 90/3+3, 90/3+3, 80/3+3
Sn Bal: 60/3, 70/3, 80/3, 90/3, 90/3, 80/3
G/M: work up to 3x3 ME
CrossOver Symmetry (Activation, Activation +, Recovery)
Option B = TBD by Coach Jen on the fly…
Next BodySpec date is confirmed, pull me aside to discuss…
WOD: Feb 2, 2019
H/C (knee): 60/3, 70/3, 80/3, 90/3, 90/3, 80/3
S/J (btn): 60/3, 70/3, 80/3, 90/3,. 80/3
Sn Pulls: 70/3, 80/3, 90/3, 100/3, 110/3, 120/3
RDL (1RM F/S): 60/3, 70/3, 80/3, 90/3, 90/3, 80/3
CrossOver Symmetry (Activation, Activation +, Recovery)
Option B = Feb Coach’s Challenge 2.2 w/ CMax
*Step on OUR scale and record your BW :-)
(B/S) Max Reps @ .25 BW… @ .50 BW…@ .75 BW…@ BW
(B/P) Max Reps @ .25 BW… @ .50 BW…@ .75 BW…@ BW
(D/L) Max Reps @ .25 BW… @ .50 BW…@ .75 BW…@ BW
WOD: Feb 1, 2019
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 = 95Incorporate into the w/u. 75/53 recommended load.
21-15-9: WB, Box Jump, SDHP, S2OH, Cal C2
WOD: Jan 31, 2019
Week 3 D/L...55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP
w/ a :20/:10 (cycle from (A) to (B) to … 8x
(A) 1A KB/DB OH Hold (B) swap arms (C) 1A KB/DB OH Lunge (D) swap arms
WOD: Jan 30, 2019
5:30a-7:30a & 3:00p-4:30p
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, 120/3
F/S+Jerk (1RM Cl#): 60/3+1, 70/3+1, 80/3+1, 90/3+1, 80/3+1
CrossOver Symmetry (Activation, Activation +, Recovery)