WOD

Friday 11.17

L1:

25 box jump 24/20
25 power cleans 95/65 lbs
25 TTEL
25 deadlifts 95/65 5lbs
25 push-ups on 3″ plate
25 deadlifts
25 TTEL
25 power cleans
25 box jump

Step-ups ok; 20:00 time cap
If you don’t finish your score is 20:00 + :01 for each unfinished rep.

L2:

25 box jump 24/20
25 power cleans 115/75lbs
25 TTB
25 deadlifts 115/75lbs
25 HSPU
25 deadlifts
25 TTB
25 power cleans
25 box jump

Step-ups ok; 20:00 time cap
If you don’t finish your score is 20:00 + :01 for each unfinished rep.

Thursday 11.16

Pre-WOD:

Standing Long Jump (Distance)
3 practice, 3 attempts

L2:

(3 Rounds for time)
500m row
25 KB swings 32/24kg
15 burpees over box 24/20

Rest 5:00 x3

L1:

(3 Rounds for time)
500m row
25 KB swings 24/16kg
15 burpees over box 24/20

Rest 5:00 x3

Wednesday 11.15

All:

Overhead Squat (5×5 mod-heavy)

All:

20 min Emom
1) 20 russian twist
2) 6 front squat off rack at 55%
3) 7-10 burpee box jump overs 24/20
4) 10 -15 turkish sit-ups w/ medball

Tuesday 11.14

Pre:

Deadlift (4×8 at 65-70% rest 2:00)

L2:

EMOM as long as possible
rd 1-3) 25 Dus + 100 ft run
rd 4-6) 25 dus + 200 ft run
rd 6-9) 25 dus +300 ft run
etc.

L1:

EMOM as long as possible
rd 1-3) 10 Dus + 100 ft run
rd 4-6) 10 dus + 200 ft run
rd 6-9) 10 dus +300 ft run
etc.

Friday 11.10

Family Feud WOD #3

1 rm bench press

Partner up and spot each other please. You will have 15 minutes after the warm-up for you and your partner to work to a 1 rm. The bar must make contact with chest. You must lockout at top with no assistance.

Spotters – Don’t touch the bar unless it starts to down toward the chest. The coach will go over how to properly spot.

If you did L1 last week put your score for this WOD under L1. If you did L2 last week, put your score for this WOD under L2.

Family Feud WOD #4

3 rds for time
20/15 cals on rower (L1) or bike (L2)
10 bar facing burpees

Thursday 11.9

All:

Metcon (No Measure)
30 min EMOM
1) 200 ft bear hug d-ball carry (heavy)
2) 8 HSPU (strict if possible)
3) 14 floor wipers with ball between feet
4) 15 ball slams
5) 200 ft crab walk

Wednesday 11.8

All:

Back squat
3@ 80%
1@ 85%
3@ 80%
1 @ 87%
3@ 80%
1@89%

Rest :90-2:00 between sets; add final lift into score.

All:

Metcon (Time)
30-20-10
Wall-balls 20/14
Row or bike for cals

Tuesday 11.7

Pre-WOD:

Push Press (5×5 a6 75-80% )

L2:

AMRAP 20

10 Mus
20 Thrusters 115/80lbs
30 elevated push-ups (feet on bench)
40 box jumps 24/20
100 dus

L1:

AMRAP 20

10 Mus
20 Thrusters 95/65lbs
30 push-ups on 3” plate
40 box jumps 24/20
50 dus

Monday 11.5

Pre-WOD:

Clean and Jerk (heavy 2 rep or 12 min Emom)
Build to a 2 rep at 80-85%

L1:

Metcon (Time)
50 power clean 95/65
30 shoulder to overhead 95/65

L2:

Metcon (Time)
50 power clean 135/95
30 Shoulder to over head 135/95

Thursday 11.2

Pre-WOD:

EMOM 8 minutes
choose an option:
option 1) 1 rope climb
Option 2) 2 rope climbs
Option 3) 1 legless rope climb

L2:

Metcon (AMRAP – Reps)
1 rd
3 minutes of D-ball + climb over wall 150/100lbs
rest 3 minutes
3 minutes of row for cals
rest 3 minutes
3 minutes of burpee box jumps 24/20
rest 3 minutes
3 minutes of bike for cals
rest 3 minutes
3 minutes of DB snatch 70/50lbs

L1:

1 rd
3 minutes of D-ball + climb over wall 100/75lbs
rest 3 minutes
3 minutes of row for cals
rest 3 minute
3 minutes of burpee box jumps 24/20
rest 3 minutes
3 minutes of bike for cals
rest 3 minutes
3 minutes of DB snatch 70/50lbs

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