11.28.2024

Closed for Thanksgiving

11.27.2024

Strength
concentric front squats
3 sets of 2 reps @85%
looking for speed on all parts of the squat
 
WOD
"Stuffing"
For Time
14:00 time cap
2 rounds
20 HSPU or piked on box or floor 
10 hang power cleans 95/65 75/55  
Rest 2:00
2 rounds 
20 hand release push ups or incline push ups
10 hang power cleans 95/65 75/55

11.26.2024

Strength part 1
Snatch balance
4 sets of 2 reps- keep light and add load only if you can do it properly
Make this look like a snatch, not a push jerk and a slow overhead squat
Punch under the barbell.

Part 2
DB Z press 4 sets of 3 reps heavy + 20 second ISO hold + 5 floor piked hspu

WOD
"Mashed Potatoes and Gravy"
3 rounds for time
15 thrusters 95/65 75/55  45/35
20 abmat sit ups
2 rope climbs

11.25.2024

Strength
Block 3- concentric 
back squats
4 x 3 reps @ 78%
looking for speed at all parts of the squat
 
WOD
"Turkey"
For time
Row 1000m
then
100 wall balls 20/14
50 burpees over a line
*second part partition as you like*

11.23.2024

WOD
"Spin Around"
12 rounds total (18:00)
with a partner alternating every 90 seconds
score is max reps power cleans

One Round- 90 seconds- complete:
40 DUs or 80 single unders 
10 TTB or hanging knee raises
max reps power cleans 135/95  115/75  95/65
switch partners

11.22.2024

Power Clean EMOM
4:00 EMOM
3 power cleans @ 60%
3:00 EMOM
2 power cleans @ 70%
3:00 EMOM
1 power clean @ 75+%


WOD
"Big Ten"
with a partner- you go, I go by round
5 rounds each
250m row
6 power cleans 155/105
250m row
6 bar facing burpees

11.21.2024

WOD
"Washington Huskies"
For Time
3,6,9,12,15
Hang power snatch 115/75. 95/65. 75/55
TTB or hanging knee raises