Sunday Funday

Strength:

max reps bench press (body weight for men/75% bw for women)

WOD:

12 tire flips

12 pistols

100m farmers carry

10 tire flips

10 pistols

100m farmers carry

8 tire flips

8 pistols

100m farmers carry

Team Saturday

Strength: work up to max split jerk from behind the neck 12 min

wod:

Teams of 2:

Buy in: 50 broad jumps

then 2 rounds

30 thrusters 95/65

30 pull ups

30 wall balls 20/14

30 t2b

Cash Out: 1 mile run split between the two athletes

 

 

Nov. 8th

Strength:

  • Power Snatch – 60%x1, 70%x1, 75%x1, 80%x1, 60%x1
  • Power Clean & Jerk – 60%x1, 70%x1, 75%x1, 80%x1, 60%x1

Wod:

5 rounds:

16 kb snatch 53/35#

10 box jumps

 

CORE: 40 t2b

November 7th

Strength:

 deadlift: 70% x 2 reps x 6 sets
 3 sets amap strict pull ups
WOD:

60 mountain climbers
20 Double-Unders
40 OH Walking Lunges (steps) 95/65#
40 mountain climbers
40 Double-Unders
40 OH Walking Lunges (steps) 95/65#
20 mountain climbers
60 Double-Unders

November 5th

  • Snatch – 80%x1, 85%x1, 80%x1
  • Clean & Jerk – 80%x1, 85%x1

WOD:

Threshold Training: All out each round

200m run

15 ab mat sit ups

12 ohs 115/75#

 

rest 90 sec between rounds

4 rounds

 

CORE: 2min amrap russian twists

 

November 4th

Olympic squat or front squat: 85% x 2-3 reps x 2

sets

pause squat: (pause at parallel): 75% x 6-8 x 2 sets

Wod: 4 rounds

60 sec ME split jumps

Me UB c2b pull ups

Core: 10 tgu heavy

Team Saturday

Strength: build to a heavy 3 rep thruster

Team WOD:

Teams of 3

Two 10:00 Halves with 5:00 rest in between

 

Touchdown – Only two team members can work at once. Switch until all reps are complete

60 Wall Balls (20#/16#)

60 Burpees

 

Extra Point – Each team member must do one of the following

250m Row

200m Run

100 Double Unders

 

Field Goal – Only two team members can work at once. Switch until all reps are complete

60 Sledge hammer slams

60 KB Swings (53/35)