WOD 11/17


A. 14:00 EMOM

Min 1 – 1-2 Tempo Front Box Squat @ 55-65% of max FS
Min 2 – 3-5 Supine Ring Rows
*Sets across on pull-ups, :02 down, :03 seconds on the box, accelerate up on Front Box Squat

B. Fran
21-15-9
Thrusters @ 95 / 65 / 45
Pull-ups
*time recorded
*12:00 Cap

Optional ‘Cash Out’: 4 min max Cal row or Airdyne

Scaling Guide: 3 – 8 minutes (12 minute cutoff)

“You can’t cross the sea merely by standing and staring at the water.”- Rabindranath Tagore

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WOD 11/16

A. 6:00 EMOM
Min 1 – 1 Barbell Complex
Min 2 – 2 Barbell Complex
Min 3 – 3 Barbell Complex
Min 4 – 4 Barbell Complex
Min 5 – 5 Barbell Complex
Min 6 – 6 Barbell Complex
*Barbell Complex = 1 Power clean +1 thruster + 1 back squat  + 1 back rack push press

*Spend 5-10 minutes warming up and building to a weight you can maintain for the full emom

B. For time

800m run
15 Russian kettlebell swings @ 32/24/16
15 back squats @  135lb / 85lb / 55lb
15 ring dips (scale: 15 ring push ups / standard push-ups)
15 back squats @ 135lb / 85lb / 55lb
15 Russian kettlebell swings @ 32/24/16
800m run
*time recorded

Scaling Guide:
– 11 – 18 minutes.
Scale Up: 155/105lb barbell, 8/5 muscle ups

“Act as if what you do makes a difference. It does.”- William James

WOD 11/15

A. 10:00 EMOM
Min 1 – 2 Rope Climbs
Min 2 – 2 Pistols / leg

B.In 15:00 Minutes…
Split Jerk
3-2-2-2-1-1-1-1 Jerk (8 sets with increasing weight to max)

C. 4 rounds
8 Jerks 135lb / 85lb* / 55lb
8 Toes-to-bar
8 Bootlegger burpees (10′ run)
*time recorded
*15:00 Cap

Optional ‘Cash Out’: 5 rounds of Cindy

WOD 11/14

A. 14:00 EMOM
Min 1 – 1 Tempo Front Box Squat @ 45-55% of max FS
Min 2 – 3 Strict WTD Pull-up
*Sets across on pull-ups, :02 down, :03 seconds on the box, accelerate up on Front Box Squat try to increase FS weight by 5-10% of last week.

B. 4 Rounds
200m Run
7 Box Jumps @ 24 / 20 / 12
15 Wall ball @ 20lb/10ft / 14lb/9ft* / 10lb/8ft
*times recorded
*15:00 Cap

Optional ‘Cash Out’:
3 rounds
50m overhead plate carry
20 cal row

“If you believe in yourself and have dedication and pride – and never quit, you’ll be a winner. The price of victory is high but so are the rewards.”- Paul Bryant

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WOD 11/12

10 rounds
80′ Overhead plate Lunges @ 45lbs / 25lbs / 15lbs
6 power snatch @ 115lb / 75lb/ 35lb hang power snatch
10 power clean and jerk (same)
50 double unders
*2 Person teams alternate each round
*Each Partner will complete 5 total rounds

MARK YOUR CALENDARS
How did Thanksgiving get here so fast?!

thanksgiving-hours

WOD 11/11

A. 12:00 EMOM
Min 1 – 2 Tempo Front Box Squat @ 45-55% of max FS
Min 2 – 4 Strict WTD Pull-up
*Sets across on pull-ups, :02 down, :03 seconds on the box, accelerate up on Front Box Squat Same weight as Monday

B. 5 rounds
10 DB hang power cleans  40-50 / 20-30 /15
15 butterfly AbMat sit-ups
15 box jumps 24” / 20” / 12”
*15:00 Cap

Scaling Guide:
– 7 – 11 minutes, about 1:45 per round.

“There is no respect for others without humility in one’s self.” – Henri Frederic Amiel

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WOD 11/10

A. In 10:00 Build to a challenging weight (heavier than workout weight) in the Thruster from the rack.

B. 5 rounds
9 ‘heavy’ thrusters @ 115lb / 75lb / 55lb
9 kipping pull-ups
15′ out and 15′ back Overhead KB lunge (one hand) @ 20K / 12K / 8K
10 burpees with 15′ lateral shuffle
1 min rest
*Total time recorded
*25:00 Cap


Scaling Guide:

– 15-23 minutes, about 4:00 per round including the rest.
– Scale Up: 16 kipping pull ups per round.
– Additional scale for beginners 4 rounds

“If you think you can do a thing or think you can’t do a thing, you’re right.”- Henry Ford
1110

WOD 11/9

A. 21:00 EMOM
Min 1- 2 Squat Snatch build to challenging weight
Min 2- 2 Dip Progressions
Min 3- Rest

B. 10:00 E2O2
Split Jerk x3x5 by feel
*appx 55-75% of max, build up each set

C. 6:00 AMRAP

Barbell Complex
8 Deadlift @ 135 / 85 / 55 lb
6 Hang Power cleans (same)
4 Front Squats (same)
*goal is to approach as an EMOM or E :30 O :30, pace the workout with a specific number of rounds in mind

Scaling Guide:

– 3.5-7 rounds.
– Scale Up: 155 lbs / 95lbs

TODAY IS THE DAY!
*Remember, please do not park in the two spots front and center of the gym – That’s where they’ll be setting up!*

WOD 11/8

A. In 15:00 – 20:00
Kip Handstand push-up practice / progressions

Then..

5 Sets of 3-6 reps at proper progression

B. 50 Double Unders
800 M Run
750 M Row
50 Double Under
800 M Run
750 M Row
50 Double Under  
*25:00 Cap

Optional ‘Cash Out’:

3 Rounds
12 toes to bar
100 M Farmers Walk

Scaling Guide:

– 2 Singles = 1 Double Under
– Scale distances as needed

“There is nothing on this earth more to be prized than true friendship.” -Thomas Aquinas

mattrow

WOD 11/7

A. Spend 8-10 minutes working on kip progressions toward kipping pullups and/or bar muscle ups.

B. 14:00 EMOM
Min 1 – 1 Tempo Front Box Squat @ 45-55% of max FS
Min 2 – 3 Kip Pull-ups
*Sets across on pull-ups, :02 down, :03 seconds on the box, accelerate up on Front Box Squat try to increase FS weight by 5-10% of last week.
*Practice great kip swing mechanics, and great body position,

C. 6 rounds
8 strict burpees
12 Russian KBS @ 24K / 16K / 12K
*Time recorded
*15:00 Cap

Optional ‘Cash Out’:
3 Rounds
12 db thrusters
40 double unders

“When you are discontent, you always want more, more, more. Your desire can never be satisfied. But when you practice contentment, you can say to yourself, ‘Oh yes – I already have everything that I really need.'”- Dalai Lama

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