WOD 11.17.17

November 17, 2017

Strength | Skill

Clean & jerk technique building to a heavy set of 2

 

WOD

12-minute EMOM

  • 6 clean & jerk (RX 60/35) (2RX 8 reps)
  • 40sec plank

WOD 11.16.17

November 16, 2017

Strength | Skill

4×10 single leg KB RDL

 

WOD

30-20-10 for time:

  • double KB DL (24/16) (28/20)
  • box jumps (24/20)
  • Abmat situps

50 DU between rounds

WOD 11.15.17

November 15, 2017

Strength | Skill

Power snatch, building to a heavy set of 3

 

WOD

12-minute EMOM

Even: 4 power snatches + 4 OH squat (40/25) (44/29)

Odd: 10 T2B

WOD 11.14.17

November 14, 2017

Strength | Skill

Kipping swing technique – pull-ups, T2B, MU

 

WOD

5 rounds for time:

  • 30 DU / 50 singles
  • 20 KB swings
  • 10 burpees
  • 7 pull-ups / 3 bar MU

WOD 11.13.17

November 13, 2017

Strength | Skill

5×6 back squat

 

WOD

12-minute AMRAP

  • 6 power cleans (60/35) (70/45)
  • 8 box jumps (24/20)
  • 10 V-ups
  • 12 wall balls (20/14)

WOD 11.11.17

November 11, 2017

Partner WOD

24 rounds, 40sec on, 20sec off

  • partner wall balls (20/14)
  • med ball sit-ups
  • burpee over partner in a plank
  • DU’s/singles

WOD 11.10.17

November 10, 2017

Strength | Skill

Deadlift 5-5-3-3-1-1-1

Build from 50% to your 1RM

 

WOD

12-minute EMOM

A. 6 deadlifts (90/55) (100/65) + 6 burpee over bar

B. 12 pull-ups/ring rows

C. 40sec abmat sit-ups

11.09.17

November 9, 2017

Strength | Skill

5×5 bench press

 

WOD

15-minute AMRAP:

  • 6 plyo push-ups
  • 8 G2OH

11.08.17

November 8, 2017

Strength | Skill

Back squat – find a 5RM, then 3×8 at 70%

 

WOD

12-minute EMOM:

  • Even: 3 power clean + 3 front squat
  • Odd: 30sec alt V-ups

RX: 60/35

2RX: 4 power clean + 4 front squat

11.07.17

November 7, 2017

Strength | Skill

4×6 weighted ring dips

 

WOD

6 rounds for time:

  • 30 DU’s / 50 singles
  • 20 KB swings (24/16) (28/20)
  • 10 box jumps (24/20) (30/24)
  • 7 ring dips between each round
See more premium WordPress themes by TommusRhodus