WOD NOV. 9TH

POWER LIFTING: 10 MIN TO GET 1RM DEADLIFT

WOD:

21-15-9 REPS

PUSH PRESS 115/75#

BOX JUMPOVERS 24/20″ (TOUCH THE TOP OF THE BOX ECH TIME BUT FULL EXTENSION DOES NOT HAVE TO BE REACHED)

KNEES TO ELBOWS

WOD Nov. 8th

OLY LIFTING: 10 MIN SNATCH WORK

WOD:

“VIKING INVASION”

400M RUN (RUNNING INTO THE VILLAGE)

3 ROPE CLIMBS (GETTING INTO THE VILLAGE)

40 SLEDGE HAMMER STRIKES (BEATING THE VILLAGERS)

10 TIRE FLIPS (NOT SURE JUST DO IT)

200M FARMERS WALK (CARING PILLAGED ITEMS)

10 TIRE FLIPS (ONCE AGAIN NOT SURE JUST DO IT)

40 SLEDGE HAMMER STRIKES (FIGHTING WAY OUT OF VILLAGE)

3 ROPE CLIMBS (CLIMBING OUT OF VILLAGE)

400M RUN

 

WOD NOV. 7TH

 

BENCH MARK WEDNESDAY

POWER LIFTING: 10 MIN TO ESTABLISH 1RM BENCH PRESS

WOD: “Jackie”

  • 1000 meter row
  • Thruster 45/30 lbs (50 reps)
  • Pull-ups (30 reps)

For time

CORE: static hollow rock for time

 

Wod Nov 6th

Skill: clean & jerk practice 10 min

Wod:

10, 9, 8-down to one rep:

clusters 95/65#

in between ech rep set 30 dbl unders or 90 singles

 

Core: 3×12 strict T2B or 50 normal T2B

Wod Nov. 5th

Power Lifting: 10 min to establish 1rm low bar squat

Wod:

3 rounds for time:

20 box jumps

15 pull ups

10 ohs 115/85#

Core: 3×12 plate sit-ups 45/35/25/15#

WOD Nov.4 th

This is the end of a 6 week strength cycle  believe it or not. This week we will be testing your 1rm of the squat, deadlift, and bench press.  Over the next 6 weeks we will be going through a different strength cycle to see which is more effective. This week is crucial to establish your 1 rm in the previous mentioned lifts so I can determine which program is most beneficial.  Please trust in the programming and record your weights!

WOD:

For time except emom 10 burpees

100 Kb swings 53/35#

Starting from the word GO you have to do 10 burpees to start and then emom 10 more until you get 100 kb swings

 

TEAM WOD NOV. 3RD

 

TEAMS OF 2: 1 PERSON WORKING AT A TIME

200M FARMERS CARRY 53/35

80 HR PUSH UPS

60 SQUAT CLEANS 95/65#

200M FARMERS CARRY 53/35#

60 HR PUSH UPS

40 SQUAT CLEANS

WOD NOV. 2ND

POWER LIFTING:  Box Squat : 12 x 2 @ 85% 1RM

WOD:

7 MIN CLOCK:

400M RUN

20 HSPU

MAX REPS WITH REMAINING TIME GROUND TO OVERHEAD 95/65#

(SCORE IS GROUND TO OVERHEAD REPS)

CORE: SUITCASE DEADLIFT 3X8 EACH SIDE 95/65#