11.22.2023

Strength
Block 3- eccentrics
front squats
4 x 3 reps @60X1 at 75%

WOD
"Bird's Eye View"
15:00 EMOM
min 1- 15/12 cals row
min 2- 5 TTB + 5 burpees to a target
min 3- 10 thrusters 75/55  45/35

11.17.2023

Strength
 
A. rack pulls 4 sets of 5 reps @80-85% DL max
between sets complete 30 seconds each side of part B
B. half kneeling hip flexor mobilization https://youtu.be/DJJeSaffTHg?si=dRFBDn6xCZsDIMEu


WOD
"Kickoff"
2 rounds 
21 cals row
21 cals bike
rest 1:00
15 cals row
15 cals bike
rest 1:00
9 cals row
9 cals bike
rest as a partner does one round

11.09.2023

Every 90 seconds for 6 sets
Hang Power Clean + Power Jerk + Split Jerk
Sets 1-2 @55-65%
Set 3 @65-70%
Set 4 @ 70-75%
Sets 5-6 @ 80%

*Percentages based off Power Jerk, Split Jerk, or Hang Power Clean, whichever is lightest.
 
WOD
 "Let Me In"
Every 4:00 for 5 sets
20/14 cals row
10/8 cals bike
6 power cleans 155/105

11.08.2023

Strength
Deadlifts
8 reps @68%
6 reps@ 75%
4 reps@ 84%
2 reps @88-90%

WOD
"Pulled Over"
18:00 EMOM
min 1- 15/12 cals row
min 2- 8 burpee box jump overs  24/20"
min 3- 2 rope climbs

11.03.2023

Strength
Push Press
6 sets of 2 reps @ 78-80%


WOD
"Gimme, Gimme, Gimme"
For Time
10-8-6-4-2
Clean & Jerk 135/95
TTB
then
20/18 cals bike
then 
5-4-3-2-1
Clean & jerk  155/105
strict pull ups
then
10/8 cals row

10.31.2023

Strength- take 15:00
Snatch complex- build to a heavy complex for today
snatch + hang snatch + overhead squat
*compare to 10/19
 
WOD
"Hang Time"
7 rounds for time
14 cals row
7 hang power snatch 75/55  45/35

10.21.2023. Partner WOD

WOD
"In Deep"

with a partner

buy in: 60 cals bike

10 rounds- you go I go 

3 C2B pull ups

6 pull ups

9 TTB

12 alternating DB snatch. 50/35. 35/20

cash out: 100 cals row

*one work, one rest on the calories and on the rounds, one person completes a full round before switching