Monthly Archives: November 2022

Warmup
bike or row 2 minutes

2 rounds of
10 press ups
10 alt lunges
30 sec pigeon pose each leg
30 sec Samson stretch each leg
barbell warm up
5 clean deadlifts
5 clean pulls
5 clean high pulls
5 hang power clean
5 strict press
5 push press
5 push jerk
5 split jerk

Strength / Skill
split jerk
take 15 minutes to work to a heavy single for this complex

WOD
For time:
30 box jump overs
15 RKBS 53/35
**rest 1 minute**
40 wall balls 20/14
20 toes to bar
**rest 1 minute**
50 DU (100 singles)
25 burpees
**rest 1 minute**
20 cal bike

Warmup
2-3 min on bike

Down and Back:
high knees/butt kicks
high kick/alt lunges
duck walk/burpee board jump
In your own space:
2 rounds of
5 press ups
5 cat to camel
5 down-dog to inchworm pushups

10 pvc passthroughs
5/5 pvc around the worlds
5 snatch balances
5 OHS

Skill Work
3 set:
1 Snatch balance + 1 Overhead squat
2"",4"",6"" past knees
*technique over weight

8 EMOM
min 1-4 - 1 Power Snatch + Hang Squat Snatch
min 5-8 - 1 Power Clean + 1 Hang Squat Clean

WOD
4 rds
4 Snatch*
250/200m

2 min transition

4 rds
4 Squat Clean*
250/200m

* approx 70% of 1rm - scale up or down as needed
* add your weight and total time to the scoreboard

cash out
4 min 8rds
slam ball - 20/10 tabada

Warm up
empty barbell
5 pause at shin
5 pause at hang
5 muscle clean
5 front squat
5 strict press"

Skill
6 min emom
build to wod weight
1 power clean + 1 front squat + 1 press

WOD
"3 rds
5 power clean 135/105 (rx+20lb)
8/6 row
rest 1 minute

3 rds
4 front squat
8/6 bike
rest 1 minute

3 s2oh
8/6 ski erg
rest 1 minute

10 clusters

Strength
Bench Press (DB or BB)
2rds
6 reps 70% of 1rm
20 reps 50% off the above

PARTNER WOD
2 pp partner
ygig
10 push-presses 105/75, rx+ 155/95
20 front squats
30 dumbbell snatches (alternating)
40 kettlebell swings
50 cal ROW
40 kettlebell swings
30 dumbbell snatches (alternating)
20 front squats
10 push-presses