Sunday 12-1-19

REST DAY

Saturday 11-30-19

Saturday 11-30-19

Working in teams of 2:
AMRAP 20:
2 legless rope climbs 15ft
10 handstand push-ups
30 Deadlifts 130/185lbs

Friday 11-29-19

Friday 11-29-19

Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
This is a build from last week. Same tempo, with higher percentages.

Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand

Tempo Deadlift
7 Sets of 1

Tempo:
5 Seconds Up
5 Seconds Down

Conditioning
“Steam Roller”
For Time:
500 meter row, 15 Chest to Bar Pull-Ups, 2 Deadlifts
500 meter row, 15 Chest to Bar Pull-Ups, 4 Deadlifts
500 meter row, 15Chest to Bar Pull-Ups, 6 Deadlifts
500 meter row, 15 Chest to Bar Pull-Ups, 8 Deadlifts
500 meter row, 15 Chest to Bar Pull-Ups, 10 Deadlifts

Barbell Pounds: 315/225

Thursday 11-28-19

Thursday 11-28-19
Thanksgiving WOD

40 MIN AMRAP
Teams of 2

30 Box Jumps 24”/20”
50 Air Squats
70 AbMat Sit-ups
90 Double Unders

We’re making room for dessert!!!

Wednesday 11-27-19

Wed. 11-27-19

Power Snatch Complex
On the 2:00 x 5 Sets:
1 “3-Pause” Power Snatch
1 Power Snatch

1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position

Conditioning
“Power Wheels”
AMRAP 3:
9/6 Cal AB or 14/9 Cal Row
12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Cal AB or 14/9 Cal Row
8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:
9/6 Cal AB or 14/9 Cal Row
4 Power Snatches (135/95)

Tuesday 11-26-19

Partners 

BUY IN: Row 2000 meters

3 ROUNDS OF:

40 Push Press (95/65)

40 Reverse Lunges (95/65)

40 AbMat Sit-ups

BUY OUT: Row 2000 meters