Strength / Skill
Bench Press
keep
10 x 50%
8 x 60%
6 x 70%
4 x 80%
10 x 70%
PARTNER WOD
16 min amrap
2 person teams split
20 Row
10 Box Dips
20 Push ups
10 box jumps 24/20
20 Ring Row
10 ski erg
2 Rope Climb
Tuesday 11/2/2021
Strength / Skill
FROM RIG:
Overhead Squat
coach led pauses and snatch balance
then, 5, 3, 1,1,1, 3, 5
Prep Work
WOD PREP:
3rds of each 20/20
front squat - build
rig work
jump
WOD
AMRAP 12:
RX
5 Front Squats (155/115#)
10 t2b
20 Double Unders
INTERMEDIATE
5 Front Squats (135/95#)
10 T2B
20 Double Unders
Modifications:
5 Front Squats (95/65#)
5 K2E
20 Single Unders
Modifications:
toes to pole
calve raises
Monday 11/1/2021
Warmup
2min bike - 4rds 20/10
group led mobility stretch and dynamic movements
Strength / Skill
FROM RACK:
Push press
4sets x 3 reps
building load ahap
Prep Work
In station:
6ds of 20/10 tabata
hshold
rig work
russian kb swings
WOD
AMRAP 14
RX +
2 Muscle-ups
4 HSPU - strict
8 KB Swings (70/53#)
RX
2 CTB
4 HSPU
8 KB Swings (53/35)
Intermediate
4 Ring Rows
6 HRPU Push-ups
8 KB Swings (35/26#)
Modifications:
banded pull-ups
Saturday 10/30/2021
Saturday Partner WOD
Happy Halloween WOD
In the spirit of Mischief night you will need to hold your pumpkin (wb) and NOT let it smash during the entire wod
6 rds of 66 reps
22 sumo DEAD lift high pull (split)
22 pumpkin wall shots (split) use yo
22 killer crunches (split) use your pumpkin
6 rds of 66 reps
22 Body hang Snatch (75/55) (split)
22 Bodybag lunges weighted sandbags (split)
22 Hammer Curls (DB 35/20) (split)
6 rds of 66 reps
22 Skull Crushers (split) BTN 45/25
22 KIller KB swing (split) 53/35
22 Death Row (calories)
Every 6 minutes
6 monster walks each R+L=2