Category: Daily WOD

Thursday 11/21/19

A. Clean and Jerk 5 @ 70% 4 @ 75% 3 @ 80% 2 @ 85% 1 @ 90% B. Snatch Balance 4 x 3 – Try to get as close to your 1RM Snatch as possible. C. 5 Rounds of Accessory Work 8 Bent Over Y’s :30 to 1:00 Side Planks Split Jerk: 3 …
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Wednesday 11/20/19

18:00 to Complete the Following, Partition as Desired: 30 Back Squats from the Rack (70%) 50 Box Jump Overs/Step Overs (20″/24″/30″) 70 Calories on the Bike or Rower Every 4:00 for 3 Rounds 8 Single Leg RDL’s – Rt 8 Single Leg RDL’s – Lt :30 Suitcase Carry – Rt :30 Suitcase Carry – Lt

Tuesday 11/19/19

FOR TIME 4 – 3 – 2 – 1 Rope Climb 5 – 10 – 15 – 20 Burpee to Target

Monday 11/18/19

8 ROUNDS – FOR QUALITY 3 Snatches* (60-70%) 4 HSPU** (Strict or Kipping) 24 Double Unders*** *These should be a little too heavy to touch and go. Think one sharp rep every :15. **Scale to: 1 Wall Walk + 4 Push Press ***Scale to: 30 seconds of Double Under work

Sunday 11/17/19

10am – 12pm: OPEN GYM 12:30pm – 1:30pm: YOGA

Saturday 11/16/19

Crystal M. made that wall ball look LIGHT! Pull Up Program OR Weighted Chin Up: 3 – 3 – 3RM (This is a continuation of last week. Consistent practice and training is key!) 3 – 6 – 9 – 12 – 15 Toes to Bar Wall Balls Then… 600m Run or Row 5 ROUNDS ALT …
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