11.18.2023 Partner WOD

WOD
"Rogue Invitational Like"
with a partner- you go I go 
3 rounds each
25 DUs
5 power cleans 185/125

then
3 rounds each
25 DUs
5 squat cleans 185/125

then 
3 rounds each
25 DUs
5 power clean & jerks  185/125

11.14.2023

Strength
block two- eccentric
back squats
4 sets of 3 reps @60X1 at 75%


WOD
"Saddle Up"
Every 4:00 for 16:00
25 DUs or speed steps
10 pistols (5 each side)
8 pull ups
4 hang power snatch 115/85  95/65  75/55

10.11.2023

Strength
Deadlifts 
10 reps @ 50-55%
8 reps @ 60%
6 reps @ 70%
4 reps @ 75-80%
2 reps @ 85%
 

WOD
20:00 EMOM
"Wake Up in Beastmode"
min 1- 12 dual DB walking lunges 50/35  35/20
min 2- 50 DUs
min 3- max BMU or C2B or pull ups
min 4- rest
*record gymnastics reps*

10.07.2023. Partner WOD

WOD
"Dumpster Fire"
with a partner
For Time
150 dual DB power cleans  50/35
100 box jump overs  24/20"
50 dual DB box step overs 50/35
E3MOM complete 40 DUs each person

10.02.2023

Strength
A. 3 sets of ring rows x 10 reps @ 20X0
then 
3 sets
B. DB pull overs x 12-15 reps  https://youtu.be/MnIT9RwD83U
C. DB curls x 12-15 reps

Clean Primer
5:00 EMOM
1 rep power clean & jerk 
build load from 65% 




WOD
"Must Have"
14:00 AMRAP
15/12 cal row
5 power clean & jerks 185/125
15 pull ups
30 DUs

09.30.2023 Partner WOD

WOD 
"Chip for Grip"
with a partner- you go, I go style
30:00 time cap
1000m row
200m farmer carry  50/35  35/20
100 American KB swings 53/35
50 pull ups
300 DUs or singles
50 TTB or hanging knee raises
100 alternating DB snatch 50/35  35/20
200m farmer carry  50/35  35/20
2000m bike

09.20.2023

Strength
Front Squats
5 x 5 reps @ 74-77%
2 front squat @ 3211 + 3 front squats


WOD
"Speed Climbs"
10:00 EMOM
min 1- 40 DUs or speed steps 
min 2- Reps of 3-2-1-2-3 rope climbs 

Core
3 sets
14 KB/DB tall plank pull throughs
14 tall kneeling KB around the world  https://www.instagram.com/p/CgZ5pyWgv0K/  (2nd movement)
14 each side KB flutter kicks (5th movement in video)- be in a hollow position