vendredi 29 nov

B] Strength
 

Deadlift

5 sets of 3 reps

Note: Load over the sets.

C] Wod
 

20-16-10 for time:

Hang kettlebell snatch @ 24/20
Handstand push-ups
Deadlift @ 225/155

jeudi 28 nov

B] Strength
 

Every minute on the minute for 12:

3-10 toes-to-bar

Note: try to be unbroken

C] Wod
 

For time:

30 wall-balls @ 20/14
30 clean & jerk @ 135/95
30 wall-balls @ 20/14

mercredi 27 nov

B] Strength
 

Bench press

5 sets of 5 reps

Note: load over the sets.

C] Wod
 

Amrap 17 minutes:

Buy-in 1500m row
Then amrap

1 rope climb
12 box jumps @ 24/20
12 hang power clean @ 95/65

mardi 26 nov

B] Strength
 

Every 90 seconds, for 15 minutes:

1 power snatch + 2 hang power snatch

Note: load over the sets.

C] Wod
 

3 rounds for time:

10 overhead squat @ 135/95
50 double-unders
10 sumo deadlift high pull @ 135/95

lundi 25 nov

B] Strength
 

15-20 minutes to find...

1 rep max of thruster

Note: from ground

C] Wod
 

5 rounds of:

2min on / 1 min off

10 pull-ups
10 thrusters @ 75/55
Max burpees over the bar in the remaining time

vendredi 22 nov

B] Wod
 

2 rounds for time:

700m row
50 pull-ups
700m row
50 box step-ups @ 50/35 *1 dumbell*

jeudi 21 nov

B] Strength
Front squat

12-9-6-3-3

Note: load over the sets

C] Wod
 

Choose 1 wod...

Option 1: Nate Amrap 20 min: 2 muscle-ups + 4 handstand push-ups + 8 kettlebell swings @ 32/24

Option2: Jack Amrap 20 min: 10 push-press @ 115/75 10 kettlebell swings @ 24/20 10...

mercredi 20 nov

B] Strength
 

Every 90 seconds, for 15 minutes:

1 hang squat snatch + 1 squat snatch

Note: load over the sets. Unbroken

C] Wod
 

Amrap 15 minutes:

8 wall-balls
8 hang squat snatch @ 75/55
8 ring dips

After the time cap...
Buy-out—> 50 push-ups

mardi 19 nov

B] Strength
 

Shoulder press

5 sets of 10 reps

Note: load over the sets.

C] Wod
 

5 rounds for time:

20 toes-to-bar
50 double-unders
5-4-3-2-1
Shoulder-to-overhead @ 185/125

lundi 18 nov

B] Wod
 

For time:

100 burpees
100/70 calories row
100 sit-ups

*complete the wod like you want*
*partition any way*

C] Strength
Take the rest of the class to find your....

Heaviest squat clean

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