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Part A: deadlifts
Build to a heavy set of three touch and go deadlifts, then 3 x 5 at that weight.
WOD: AMRAP 18
5 deadlifts 135/95
10 wall balls 20/14
Warm Up: group. Pvc mobility
4 rds. NFT
8 jumping jacks
8 air squats
5 push ups
3 negative pull ups :03-:05 down.
strength: Sally to squat and toss.
Partner wod: For time
Wall balls 20/14#
*=50 singles (25 each) after every round.
One works while one rests, spit reps evenly!
Warm up: Group, dynamic.Pvc mobility
Squat clean thruster
Building as you go, note your heaviest rep.
Wod: For time.
10 down to 1 of:
Hang cleans 115/75
Burpees over the Barbell
Yes, hang cleans are full squat.
scale as needed.
Tuesday 11/17/2020 Warm up: Group, dynamic 3 rds. 8 jumping jacks 16 mountain climbers 8 push ups 16 ab-mat sit-ups EMOM 8 7-10 Front squats 95/65 7-10 bent over rows 95/65 Scale as needed Partner wod: Amrap 14 8 alt. single arm Kb swings 44/26 8 goblet squats 44/26 A does one complete round then…Details
Monday 11/16/2020 Warm up: Group, dynamic. Strength: Strict press. 3-3-3-3-3 Building to 50% of your 1rm then keep building to today’s heaviest triple. Taken from the ground with 5 attempts. Wod: 6 rounds for time: 15 jumping squats 15 HRPU’s *40m Bear crawl *Note. Bear crawl done outside and will have cones laid out. Should…Details
Saturday 11/14/2020 Warm up:Group,Dynamic. Partner Wod: 2 Rounds 3 min. max. Wallballs 20/14# * 3 min. max Deadlifts 95/65 * 3 min. max Thrusters 75/55 * 3 min. max. Medball sit up toss (togetther) * Rx as written. Rx+ 135/95 DL, 95/65# Thrusters. One works while one rests. Sit ups done together or apart alternating…Details
11/12/2020 Warm up:Group, dynamic. followed by: 3 rounds 5 jumping jacks 5 air squats 5 jump squats 5 push ups 5 pull ups/ring rows Strength: EMOM 12 1. 7-10 single arm OH squats w/db (Left) 2. 7-10 single arm OH squats (right) 3. 15 ab-mat sit ups Partner Wod: AMRAP 14 In teams of 2.…Details