Monthly Archives: November 2020

11/4/2020 – WOD

By WOD

Strength
Clean – 1 EMOM for 10 Minutes. Work up to a heavy single (Go for a PR if you feel good)

Conditioning  (22 Min Cap)
Complete For Time w/ a Partner
Buy In: 100/80 Cal Ski
30 Squat Cleans 135/95#  (RX+ = 155/105#)
50 T2B
20 Squat Cleans 185/125#  (RX+ = 205/135#)
50 T2B
10 Squat Cleans 205/135#  (RX+ = 235/155#)
50 T2B
Buy Out: 100/80 Cal Ski

WOD Notes: There’s a 22 min cap on this. Goal is to try and finish. Score = is your time or total cals that you finished on 2nd ski erg. This entire WOD is “you go, I go”. Pick a light, medium, heavy weight for your cleans (50%, 65%, 75-80%). T2B Sub = toe through rings or v-ups. 

Assistance
a) DB Skull Crushers – 4×12
b) DB Reverse Flies – 4×15 (pause at top)

11/3/2020 – WOD

By WOD

Strength
a) Jerk – 6×2 @ 85%+ (heavier than last wk)
b) Hollow Hold/Rock – 6×30-45 sec (alt between hold/rock)
—Superset a/b every 2:30

Conditioning
2 Min AMRAP x 6 Rounds
5 Dball Over Shoulder 150/100#
8 Push Press 165/105# (60%)
*Max Cal Row in remaining time.
—Rest 1 min between rounds

WOD Notes: Score = total cals. You should have 45-60 sec on the rower each round (give 90%+ effort). Try to go heavier on the dball (should take about 30 sec to do 5 reps when you’re tired). PP should also feel challenging for 8 reps!

Assistance
a) BB Front Raises – 4×12
b) DB Lateral Raises – 4×12

11/2/2020 – WOD

By WOD

Strength
a) Front Rack Lunges – 12/10/8/6/4 Reps by round
b) Strict Pull-ups (wide-grip) – 8 Reps (sub: 4 negatives)
—Do one set every 2:30. Add weight each set that’s heavy.

Conditioning
5 Rounds
12 Burpees (no jump + extra push-up)
15 Barbell Hip Thrusts 225/155# (Pause at top)
60 Double Unders

WOD Notes: This WOD is not for time so focus on quality of movement, but still try to move quick! The first push-up of the burpee is strict & you don’t have to jump. Pause at the top of the hip thrust for a sec & squeeze glutes. DU sub = 30 DU, 120 singles, or 120ft Versa climber.

Assistance
a) Weighted Plank – 5 sets: 1 min on / 1 min off
b) One Arm High Pulls – 4×10 Each arm