WOD: Nov 14, 2019

  • E/2:30 = B/S 5 @ 30-35%…5 @ 50-55…5 @ 70…6 @ 70…7 @ 70…8 @ 70
    4 x :20/:10 each…TTB … Dead Hang … Chin Over The Bar

  • E/90 = 1A DB Row: 4 x 5 increasing weight each set
    8 x :20/:10 Various Jump Rope Skills

  • E/90 = BB Curl: 4 x 10
    2 x :20/:10 each…Arch Hold … Arch Rock … Hollow Hold … Hollow Rock

  • EOMOM: Superset DB Shrugs & DB BOL: 3 x 20 ea
    :20/:10 Assault Bike (start at 50rpm & increase 10 ea round until you tap out) *penalty of varying degree for k/o

WOD: Nov 12, 2019

  • E/2:30 = B/S 5 @ 30-35%…5 @ 45-50…7 @ 65…8 @ 65…9 @ 65
    C2 Interval: 4 x 100m w/ :30 Recovery (focus on 500m split)

  • E/:90 = Press 4 x 5 increasing weight each set
    C2 Interval: 4 x 100m w/ :30 Recovery (focus on s/m)

  • EMOM = DB RDL 4 x 5 increasing weight each set
    C2 Interval: 4 x 100m w/ :30 Recovery (focus on power curve)

  • P1/P2 = EZ Curl B/P: 3 x 15 (medium weight, unbroken)
    C2 Interval: 4 x 100m w/ :30 Recovery (focus on elapsed time)

WOD: Nov 7, 2019

  • 10 x 10 Banded D/L

  • 25 DU…5 Bear Complex @ 115/75#..25 DU
    25 DU…3 Bear Complex @ 135/85#..25 DU
    25 DU…1 Bear Complex @ 165/95#..25 DU

  • Notes: 1 “Bear Complex” is: 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. There are many variations of the Bear Complex, but we will use the one listed above. You may combine the Clean and FS into a “Squat Clean”, or you may PC then FS. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack 1 Bear Complex is complete.

    The barbell must then touch the floor WITH NO STOPPAGE OF MOMENTUM for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. Basically the goal is complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it. There is a 10 Burpee penalty to be performed immediately, every time the barbell is dropped or rests on the floor. Resting with the BB off the ground IS ALLOWED, and the hands DO NOT need to remain in contact with the BB as long as it is off the ground.

WOD: Nov 4, 2019

  • 10 x 10 Banded G/M

  • FGB…In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

    1. Wall-ball: 20/12 pound ball, 10/9 ft target. (Reps)

    2. P/C (cuz I really dislike SDHP) 75/45 pounds (Reps)

    3. Box Jump: 24"/20" box (Reps)

    4. Push-press: 75/45 pounds (Reps)

    5. Row: calories (Calories)

    The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.