WOD

Thursday – 14Nov2019

Thursday – 14Nov2019

Romanian Deadlift (10×10)
-(3 second negatives)
-Off the Rack at knee level and lower to about 4 inches off ground
-Hyper focus on hamstrings and glutes
-Perform a set every 2:00
-Start at 50% of your 1 RM
-Use the same weight across all sets unless you find it way too easy
-Each week for the next 6 weeks you will increase the load from 10-20# per week
-Today should not be to failure
“Rope Ranger” (Time)
3 Rounds
20 Alt. DB Snatches (50,35)
60 Double Unders

L3: 120 SU, (35,20)
L2: (20,10)
L1: Russian KBS

After Party
Arm Pump:
4RDS:
-15 Banded Tricep Ext
-20 Plate Curls

Wednesday – 13Nov2019

Wednesday – 13Nov2019

“WORK REST- Headache” (AMRAP – Rounds and Reps)
4 Rounds of
AMRAP 5:
500m Row
25 Box Jumps (24,20)
Max Hand Stand Pushups
REST 2:30 Minutes between rounds

L3: Jump onto plate or smaller box, Ab-Mat HSPU
L2: Step-Ups, HSPU Off Box
L1: Pike Push-Ups

After Party
Gymnastics Training – Alternating EMOM
EMOM 15:
Min1: Bar Movement (BMU, Pull-Up, T2B)
Min2: Ring Movement (RMU, Dip, Ring Row)
Min3: Core Movement (V-Ups, Plank, DeadBugs)

Tuesday – 12Nov2019

Tuesday – 12Nov2019

“Ninja Foot” (Time)
5-10-15-20-15-10-5
Toe 2 Bar
Power Cleans (115,75)

L3: Knee-To-Elbow, (95, 55)
L2: Knee-To-90, (75,35)
L1: Toes-To-Post

Strength
STRENGTHOUT:
4 rounds
10 Pendlay Rows
10 Barbell Roll Outs
10 Banded Face pulls

-Try to build weight on the rows each set
-Rest less than 1min between sets


Monday – 11Nov2019

Monday – 11Nov2019
Happy Veteran’s Day! Take some time today to reach out and thank a veteran for everything they do and have done for our great country!

Pump

Pump

Strength
1) BB Split Stance Good morning
3x 6-8/leg
2a) Split Stance DB Press
3×10-12ea
2b) DB Romanian DL
3×15

Saturday – 09Nov2019

Saturday – 09Nov2019

Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Scaled:
♀chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂chin-over-bar pull-ups, 14-lb. ball to 10 ft.

Masters:
♀chest-to-bar pull-ups, 10-lb. ball to 9 ft.
♂chest-to-bar pull-ups, 20-lb. ball to 9 ft.

Scaled Masters:
♀jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.
♂jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.

After Party
If time allows:
– KB Front Rack Lunges – 4x8each leg
– Russian Twists w/plate – 4×30

Wednesday – 06Nov2019

Wednesday – 06Nov2019

Weightlifting Wednesday (1 Squat Snatch +1 OHS+1 Squat Snatch)
Every :90 for 7 Sets

-Build to a heavy set for the day
-Focus on technique
“Double Fisting” (Time)
400m Run
40 Double Unders
100m Farmers Carry (53,35)
400m Run
80 Double Unders
100m Farmers Carry (53,35)
400m Run
120 Double Unders
100m Farmers Carry (53,35)

Rx+: (70,53)
L3: Single Unders (2SU=1DU)
L2: (44,26)
L1: (35,18)


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