WODs for
WODs
Team WOD: FT: Double Unders, AbMat Sit-ups, and Squat Clean Thrusters
FT: Double Unders, AbMat Sit-ups, Squat Clean Thrusters and 12 moreFor time: 100 Double Unders 100 AbMat Sit-ups 20 Squat Clean Thrusters, pick load 80 Double Unders 80 AbMat Sit-ups 16 Squat Clean Thrusters, pick load 60 Double Unders 60 AbMat Sit-ups 12 Squat Clean Thrusters, pick load 40 Double Unders 40 AbMat Sit-ups 8 Squat Clean Thrusters, pick load 20 Double Unders 20 AbMat Sit-ups 4 Squat Clean Thrusters, pick load
* As a team of 2, alternate work/rest and split reps. Share a barbell.
Adv RX: Squat Clean Thruster 1-1-1-1-1
Squat Clean Thruster 1-1-1-1-1Squat Clean Thruster 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
FT: Squat Clean Thrusters, Toes-to-bars and Double Unders
FT: Squat Clean Thrusters, Toes-to-bars and Double UndersFor time: 10 Squat Clean Thrusters, 135/95 lbs 10 Toes-to-bars 30 Double Unders 8 Squat Clean Thrusters, 135/95 lbs 8 Toes-to-bars 30 Double Unders 6 Squat Clean Thrusters, 135/95 lbs 6 Toes-to-bars 30 Double Unders 4 Squat Clean Thrusters, 135/95 lbs 4 Toes-to-bars 30 Double Unders 2 Squat Clean Thrusters, 135/95 lbs 2 Toes-to-bars 30 Double Unders
Nothing assigned for November 3, 2018
Gym Activity
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Spencer NelsonWith sternbergNovember 17, 2018Partner Run, 400 m 60 Back Squats, 115 lbs 40 Lateral Burpee Over Barbells 20 Pull-ups 40 Back Squats, 135 lbs 30 Lateral Burpee Over Barbells 20 Pull-ups 20 Back Squats, 155 lbs 20 Lateral Burpee Over Barbells 20 Pull-ups Partner Run, 400 m -
Shay Dortch4.5 out of 8 legless rope climbs, then scaled to regular rope climbs for other reps.November 17, 20184 rounds of: Run, 200 m 12 Goblet Squats, 35 lbs 12 Bench Press, 95 lbs 2 Legless Rope Climbs -
Shay Dortch135 x 2November 17, 2018Sets 10 Bench Press | 85 lbs 8 Bench Press | 105 lbs 6 Bench Press | 115 lbs 4 Bench Press | 125 lbs
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Joe MartinNovember 17, 201810-9-8-7-6-5-4-3-2-1 reps of: Kettlebell Swing, 40 lbs Air Squat Push-up -
Joe MartinNovember 17, 2018Sets 5 Bench Press | 95 lbs 5 Bench Press | 115 lbs 5 Bench Press | 135 lbs 3 Bench Press | 145 lbs 2 Bench Press | 145 lbs
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Joe MartinNovember 17, 2018Sets 5 Back Squats | 95 lbs 5 Back Squats | 105 lbs 5 Back Squats | 115 lbs 5 Back Squats | 125 lbs 3 Back Squats | 135 lbs
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Seppo ReimannFun WOD with Josh B.!!!November 17, 2018Partner Run, 400 m 60 Back Squats, 115 lbs 40 Lateral Burpee Over Barbells 20 Pull-ups 40 Back Squats, 135 lbs 30 Lateral Burpee Over Barbells 20 Pull-ups 20 Back Squats, 155 lbs 20 Lateral Burpee Over Barbells 20 Pull-ups Partner Run, 400 m -
Shay DortchHang power clean + hang squat clean (no jerk) - first time doing squat cleans in months.November 16, 2018Sets 1 1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk | 125 lbs 1 1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk | 125 lbs 1 1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk | 135 lbs 1 1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk | 135 lbs 1 1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk | 145 lbs
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