Sunday, November 23, 2014

141124

Strength

Snatch Grip Deadlift
1-1-1-1-1

WOD

20 min EMOM
5 Back Squat- even min
3 Power Clean- odd min

Thursday, November 20, 2014

Monday, November 17, 2014

141118

WOD

EMOM
Deadlift x 3 Reps
85%, 90%, 95%

WOD

Every 2 min for 20 min
1 Clean Complex
*DL, Clean, HPC, Jerk
Build over the course of 10 sets

Sunday, November 16, 2014

141117

STRENGTH

10 min to find 1RM Thruster

WOD

5RFT
5 C2B
10 Burpee Box Jump Overs
20 Double Unders

Thursday, November 13, 2014

141114

WOD

50 Double Unders
10 Burpees
40 Double Unders
20 Abmat Sit Ups
30 Double Unders
30 Jumping Lunges
20 Double Unders
40 Squats
10 Double Unders
50 Pull Ups

*Scale for Double Unders are 1:1 Tuck Jumps*

Wednesday, November 12, 2014

141113


Rest/Active recovery!

-Work mobility; shoulders/hips/ankles/wrists
-Ride a bike
-Walk a dog
-Build a sandcastle

.....do something!

Tuesday, November 11, 2014

141112

Skill
20 min double under work

WOD
Bob's tasty combo #11
*Rest as needed between efforts

1) Power Snatch
    3-3-3-3-3 @ 65% 1RM

2) Jerk
    3-3-3-3-3 @ 60%1RM

3) Sumo Deadlift High Pull
    4-4-4-4-4 @ 90% 1RM

4) Back Squat
    8-8-8-6-6 @ 60% 1RM