Monthly Archives: November 2022

Warmup
Run 400m
then
2 rounds
10 RKBS
10 glute bridges
10 jumping squats
barbell warm up
5 clean deadlifts
5 clean pulls
5 clean high pulls
5 power cleans with pause at catch
5 FS
5 squat cleans with pause at catch

Strength / Skill
Squat Clean EMOM
*every minute on the minute for 8 minutes, do 1 rep
*work towards a HEAVY 1 REP
*stage weights next to your bar to save time
*begin at approximately. 65%

WOD
For time:

10 - 9 - 8 - 7 - 6 - 5 - 4 -3- 2 - 1
Double DB devil press 50/35 - scale up or down

*after each set of devil press, 100m run
(example: 10 devil presses, then run, 9 devil presses, then run, etc)

Strength / Skill
Back Squat w/ pause

E90MOM
5-5-5-5

every 90 seconds complete a set of 5 reps (first rep 3 sec pause)
all sets at same weight, approximately 65-70%7

WOD

4 rds of 30/30
16 EMOM
Back Squat
Box Jumps
OHS 75/45
T2B

Strength / Skill
power snatch

*heavy single
*take 12 minutes to complete

WOD
AMRAP 16

4x (1 Sn Grip DL + 1 Hang Snatch) 70% of today 1rm
250/200m row
8 Front squats
250/200m row
12 ring rows
250/200m row

Strength / Skill
Bench
3 sets
6 reps ahap
20 reps 50% of the prior set

PARTNER WOD
person wods ygig sprints

6 min amrap
3 wall walk
6/4 ERG

- 2 mi transition -

6 min amrap
6 box jump
6/4 BIKE

- 2 mi transition -

6 min amrap
12/10 push ups
10/8 ROW