Tuesday

11/27/18 Warm up: Trainer’s choice Strength: snatch Partner Wod: Amrap 20 16 power snatch 75/55 200m run 16 thrusters 75/55 200m run 16 Clean and jerk 75/55 split reps evenly, 1×100 each on run. one works,one rests If raining: No run, jump rope instead 25 double unders or 50 singles each. Scale up or down,…

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Monday

11/26/18
Warm up:TBD

Strength: Back squats
Warm up to 50-60% of your 1rm then,
5×3 building to a heavy triple. Note your heaviest triple.

Wod:For time:
30*25*20*15*10* Kb swings* 53/35

* 12/10 cal row and 1x100m slam ball carry AFTER each round. If rowers are taken, slam ball carry first…

Wednesday

11/21/18 Warm up: TBD Wod: 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters 95/65 burpees over the bar We will scale as needed. This one is a good challenge! Remember the gym is closed Thursday 10/22 for the Holiday and resumes normal business hours on Friday Hope to see you Saturday for a partner or team…

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Tuesday

11/20/18 Warm up: Group, Pvc mobility 3x 12/10 cal row 3 wall facing squats 5 med ball cleans 7 ball slams w/slam ball strength: Cleans Partner wod: Amrap 16 A does: 14 bent over rows 95/65 7 power cleans 95/65 14 air squats 7 V-ups B does: 100m farmer carry 30/20 then switch, B takes…

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Tuesday

11/13/18 Warm up: Group, mobility then. Partner row for time. m/m 2000m switch @ 250 m/f 1800m switch @ 225 f/f 1600m switch @ 200 Skill/strength: review snatch Partner wod: AMRAP 16 6 hang power snatch 95/65 6 back squat 95/65 6 pull ups Complete one full round then switch. One works while the other…

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