Thursday 10/31/19

Skill
E2MOM x 12 mins
Min 1 & 2: 3/3 Turkish Get-up*
Min 3 & 4: Muscle up Practice/attempts or double under practice/attempts

*Light and controlled

RECOVERY WOD
AMRAP x 16 mins
400m Run
30 squats
30 sit ups
400m Run
30 KBS
30 Plate hops
400m Run
30 Up Downs
30 Lunges


Announcement: There will be no Throw down this Thursday night.

Wednesday 10/30/19

WOD
12-9-6-3-6-9-12
Squat Snatch (95/65) (65/45)
Strict pull ups

Partner Finisher
in Teams of 2
125 cal Bike*
*P1 works while P2 rests. Partners can alternate as needed

Tuesday 10/29/19

Strength
On a 12:00 Running clock
Build to a "moderate-heavy" complex:
1 push press
2 push jerks
1 split jerk

WOD
AMRAP x 4 mins
4 Jerks (155/105) (115/75)
4 lateral burpees over bar

Rest 2 mins

AMRAP x 3 mins
3 Jerks (135/95) (95/65)
3 lateral burpees over bar

Cool Down
3:00 Foam Rolling t-spine
3:00 Foam rolling mid-low back

Monday 10/28/19

Skill
EMOM x 10 mins
Min 1: Double under or Triple under practice
Min 2: Row 200/150m

WOD
1000m Row
100 Double unders
750m Row
75 Double unders
500m Row
50 Double unders

Thursday 10/17/19

Partner WOD
15 min AMRAP
Partner 1: Row for cals
Partner 2: 5 DB bent over rows + 10 up downs + 15 KBS
Rest 2 mins
15 min AMRAP
Partner 1: Bike for cals
Partner 2: 5 push ups + 10 step ups + 15 air squats

Wednesday 10/16/19

Strength
3x5 power Snatch

WOD
"Power + Amanda"
11-9-7-5
Power Snatch (135/95) (95/65)
Bar MU

Tuesday 10/15/19

WOD
24 min EMOM
Min 1: (2-3 front squats (heavy))
Min 2: 12/10 cal Bike
Min 3: 2 rope climbs
Min 4: 45 sec static hold (athletes choice)

Monday 10/14/19

Strength
5x3 power cleans

WOD
"Eliza-Plus"
27-21-15-9
Power clean (135/95) (95/65)
ring dip or HR push ups

Stamina
3 sets
15 barbell bent over rows
15 DB strict press

Friday 10/11/19

WOD
Open 20.1
To Be Announced....

Thursday 10/10/19

Strength
Every 90 secs for 6 sets
2 TnG power snatch

WOD
16 min AMRAP
3 power snatch
6 TTB
6 strict pull ups
6 TTB

Wednesday 10/9/19

Strength
8 min EMOM
Min 1: 3-5 tall box jumps
Min 2: 2-3 wall walks

WOD
3 sets (4:00 on/2:00 off)
200m Run
20 box jump overs
20 wallballs
Max deadlifts

Tuesday 10/8/19

WOD
14 min AMRAP
500m Row
21 air squats
15 S2OH
Rest 3 mins
3 min AMRAP
Max target touch burpees

Stamina - NFT
2-4-6-8-10-8-6-4-2
DBL DB bicep curls
DBL DB bent over rows

Monday 10/7/19

WOD
4 sets
1 min Russian KBS
1 min box jumps
1 min OH plate lunges
1 min alt V-ups
Rest 1:30

Saturday 10/5/19

TEAM WOD
"Mighty Ducks"
Teams of 3 (cal 35min)
60 clean and jerks
400m team Run
10 rope climbs
400m team Run
100 bar facing burpees
400m team Run
10 rope climbs
400m team Run
60 clean and jerks

Friday 10/4/19

WOD
"Open 18.3"
2 Rounds for time (14 min cap)
100 DU (100 singles)
20 OHS
100 DU
12 Ring MU (pull ups)
100 DU
20 DB Snatch
100 DU
12 Bar MU

Thursday 10/3/19

Strength
EMOM x 8 mins
2 TNG power cleans

WOD
For Time
22-16-10
up downs
power cleans (135/95)

Stamina
10 mins to work
Hs walk/wall walk/HS hold

Wednesday 10/2/19

Strength
12 min clock
1 mile run then in remaining time max meters on the rower

WOD
AMRAP x 12 mins
6 strict pull ups
12 HR push ups
18 sit ups