Wednesday 11/15/2023

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Strength
4 sets of: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk,

* Work up to a Heavy, Unbroken set

WOD
“Be a Goldfish”
For Time:
21-15-9
Back Squat 135#/95#
Bar Facing Burpees

-75 Double Unders after each round-

 

Wednesday 08/09/2023

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WOD
“You’re Killing me, Smalls”
Every 3:00 (7 sets)
12/10 Calorie Assault Bike
12 GHD’s (Sub V-Ups for scale)
9 Back Squats 155#/105#

*Score is your slowest round

Skill and Drills
Toes to Bar:
Week 1, Day 1

Advance:
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar

Intermediate:
5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise + Extension

Beginner:
5 sets (10:00)
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise


Thursday 11/24/2022

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WOD
Teams of 3
AMRAP in 7:
50 Back Squats 135#/95#
50 Back Squats 185#/125#
Max Rep Back Squats 225#/155# (Rx+ = 275#/185#)

Rest 3:00

AMRAP 7:
50 Bench Press 95##/65#
50 Bench Press 135#/95#
Max Rep Bench Press 185#/115# (Rx+ 225#/125#)

Rest 3:00

AMRAP 7:
50 Power Cleans 135#/95#
50 Power Cleans 155#/105#
Max Rep Power Cleans 185#/135# (Rx+ = 205#/145#