MON04NOV2019

WOD

Primer
2 sets:
8 e/dir Banded Side Steps
15 sec e/side Paloff Hold in Squat
10 Z-Press

Strength
Back Squat: warmup, then 3 set of 10 w/ 45 sec rest between sets
*if you completed all 3 sets last week increase 5-10%

Conditioning
AMRAP in 16 Minutes:
18 DB Snatches (50/35)
12 Burpees Over DB
400M Run

SAT2NOV2019

WOD

Primer
2 Rounds
12 Banded Face Pulls + Y-Press
20s Side Plank
10 Scap Pushups

Strength
Warmup with light weight
then
Bench Press: 3 heavy sets of 10
then
Ring Rows: 3 hard sets of 10

Conditioning
In Teams for 2, 3 Rounds for Time:
700M Row
34 Pullups
300M DBall Carry* (80/50)
44 Wallballs (20/14)

*1 ball, partners run 300 together sharing carrying duties.

FRI01NOV2019

Normal Schedule this Friday!

WOD

THU31OCT2019

HALLOWEEN
No 6PM or 7PM

WOD

Mobility
Lat Stretch
LX Ball T-Spine Mob
Calf Smash

Primer
2 Rounds
5ea/side SL KB Hand Off https://bit.ly/34gKCVE
8ea/side KB Cross Chops https://bit.ly/2q5eghF
100ft Farmer’s Carry

Conditioning
EMOM for 4 Rounds (16 min):
5 T&G Power Cleans (60-70%)
40 sec Max Cal on Bike
30 Double Unders
2 e/arm Turkish Getups

WED30OCT2019

WOD

Primer
2 Rounds
10 Hollow Band Pulldown https://youtu.be/h_4O5ZqynhA
10 Banded Wall Slides* https://bit.ly/2kNbT0S
20s BB Front Squat Hold (Bottom Pos)**

*Hip circles around the wrist
**Focus on staying tight in midline and keeping elbows up

Skill/Strength
3 attempts to establish Max UB Toes-to-Bar

Conditioning
8 Rounds for Time:
6 Thrusters (95/65 | 115/80)
6 Box Jump Overs (24/20)

TUE29OCT2019

WOD

Primer
2 Rounds
10ea/side Glute/Adductor Bridge https://bit.ly/2McE2JC
6 Alternating Jumping Lunges
20s Ring Row Holds*

*Rings as low as possible, while maintaining a tight midline / no shrugging or rounding of back

Strength
Back Squat: warmup, then 3 set of 10 w/ 45 sec rest between sets
*if you completed all 3 sets last week move up to 55-60%. If not, use 50%.

Conditioning
3 Rounds For Time:
800M Run
18 Burpee Jumping Pullup*
24 Kettlebell Swings (53/35)
*Prescribed jumping pullup to bar above standing reach