Wednesday

November 22, 2017

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

with a light KB or DB:

5 PP R/L

5 waiter squats R/L

5 Thruster R/L

5 OHS R/L

5 sots press R/L

x 2 rounds

 

then:

 

A. Dead lift – work @ 70-75% for 3 fast singles off the ground over 5 sets
*In between sets work on HSPU skill work either wall or off box + double under positional work
**for HSPU work on tripod position and controlled reps (3-4sec. negative) off the wall or from a box or downward dog position
***double under work – 20-30 seconds of skill work

+

Teams of 2 must complete the following:
20 minute amrap
- partner A rows 500m
- while partner B does an amrap of 30 DU, 5 OHS (115/80) (95/65)

*then switch roles once 500m has been rowed

**if OHS are a no go, replace with 3 wall walks

 

 

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Tuesday

November 21, 2017

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

25m walking lunge with thoracic rotation

50m SA KB OH walk L/R

10 SA KB L/R

10 push ups

x 2 rounds

 

A1. BB back rack reverse lunge step x 6/side x 4
A2. Unilateral kb row x 8/side x 4 @ 2020 tempo (video)
+
Top of every 5 minutes x 4 rounds
5 TnG squat cleans,155/105 (135/95
10 pull ups
15 burpees
20 wall balls, 20/14#
30 double unders

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Monday

November 20, 2017

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group though:

10 KB weighted cossacks (alternating)

10 KB weighted sumo deadlift

10 KB weighted goblet squats

10 KB swings

x 2 rounds

 

then:

 

A1. Dumbell weighted bulgarian split squats @31X1; x 8/side x 3
A2. Seated KB Seesaw press @ 3xx1 x 8/side x 3
A3. Maltese push ups x (-1)amrap x 3 (video)
+
7 minute amrap @ 85%
15 cal row
10 Hang power cleans, 135/95
5 S2oH, 135/95

 

~rest 2 minutes

 

5 minute amrap @ 90%
15 cal row
10 Hang power cleans
5 S2OH

 

~rest 2 minutes

 

3 minute amrap @ 95%
15 cal row
10 Hang power cleans
5 S2OH

 

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