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2017

WOD



11/21/2017
WOD
On a running clock, from 0-12:00:
Work to a heavy 3 position clean
(Hang+low Hang+from floor)
From 15:00-33:00, EMOM=
Min 1= 18/13 Cal row
Min 2= 10 SDLHP @115/75/45
Min 3= Max Dubs in :40

EXS
4 sets: DB sots Press x10 + good morning x10


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WOD



11/20/2017
STRENGTH WOD
Back squat: 2 rounds
x7 @78%, x5@82%, x3@86%

WOD
3 RFT
10 Plate G2OH @45/35/25
15 Box jump over
20 Med ball cleans 

EXS
3 Position Snatch x3 sets @70%
Then EMOMx7= 3 P. Snatch @80%


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WOD



11/19/2017
SUNDAY BARBELL
1. Snatch grip Push Press + Pause OHS (3+3) @70%
2. Dip + dip + Pause Jerk (1+1+1) x4 sets
3. 3 Position Clean (off floor, low Hang + pockets)
(1+1+1) x3 sets @75% of HC
4. 3 sets: 15 Banded hamstrung curls

WOD
4 RFT
10 P. Cleans @135/95/65
100m OH plate carry @45/35/25


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WOD



11/18/2017
WOD
With a partner, 15 Minute AMRAP:
500m Row
 20 Bar MU 
40 Thrusters @75/55/25
• Add 10lbs to Thrusters each round 
Rest 3 Mins...6 RFT (3 rounds each)
Alternating full rounds: 
400m Run 
1 Minute KB hold (chest) @70/53/35
12 Ring dips

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WOD



11/17/2017
STRENGTH WOD
Front Squat 2x2 @80%, 2x2@84%, 2x2@88%

WOD
10 RFT:
5 C2B pull-ups 
7 Wallballs 
5 KBS @70/53/35

EXS
Snatch balance 3x2@75%, 5x1@85%


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WOD



11/16/2017
WOD
COFFLAND
Hang from a pull-ups bar for 6 Minutes.
Every time you drop, perform:
800m run & 30 push-ups 

EXS
200m Sled pull @3/4 bodyweight


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WOD



11/15/2017
STRENGTH WOD
Work to a max complex:
Snatch pull+snatch high pull+snatch+OHS w/5 sec hold

WOD
2 RFT:
42 walking lunges
12 Power Snatch @115/75/45
42 Sit-ups 

EXS
Tall jerk + BTN Press in split stance (3+3) x4 sets


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WOD



11/14/2017
WOD
FROM 0-5:00
EMOM: 30 seconds max reps Dubs
FROM 5:00-20:00
15 HSPU - rest 1:00
12 HSPU - rest :45
9 HSPU - rest :30
6 HSPU - rest remaining time
FROM 20:00-28:00
EMOM= 1 Press Cluster (push press+push jerk+split jerk)
FROM 28:00-35:00
AMRAP: 20 Cal row
10 HSPU
15 Cal row
10 Push Jerk @135/95/65

EXS
Tempo DL (3 sec up, 3 sec down) 5x2 climbing


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WOD



11/13/2017
STRENGTH WOD
Back Squat: 2 rounds:
x7@76%
x5@80%
x3@84%

WOD
7 Min AMRAP:
7 Hang Squat Clean @115/75/45
7 Burpees over bar

EXS
1 Arm seated DB Press x10 each side
+ 10 Strict K2E (4 rounds)


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WOD



11/12/2017
SUNDAY BABRELL
1. Snatch Push Press+ OHS: 3+3 @ 69%

2. 3 Pos Snatch (high hang, mid-patella, floor): 69% x4 sets

3. Back rack Lunge 8×3 @ 75%

4. Three Sets of:

Barbell Hip Bridges w/ resistance band around knees x 10

1 Arm DB Press x10 each side


WOD
FOR TIME:
Run 1 mile


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