November 28, 2019

Thanksgiving with the Girls

“Angie’s House”

20 Pull Ups

20 Push Ups

20 Sit Ups

20 Air Squats

“Helen’s House”

400m Run

21 KBS

12 Pull Ups

“Fran’s House”

15 Thrusters (95/65)

“Nancy’s House”

400m Run

15 OHS

“Grace & Isabel’s House”

20 G2OH

“Kelly’s House”

400m Run

30 Box...

November 27, 2019

Skill:

Snatch Complex

3 to 5 Sets :

2 Power Snatch

2 OHS

2 Squat Snatch 

WOD:

For Time:

50-40-30-20-10

Double Unders

5-10-15-20-25

OHS (95/65)

November 26, 2019

Skill:

S2OH Complex

3 to 5 Sets:

3 Push Press

3 Push Jerk

3 Split Jerk

WOD:

For Time: (95/65)

20 Strict Press

800m Row

20 Push Press

800m Row

20 Push Jerk

800m row

November 25, 2019

Skill:

E2MOM

Pause Back Squat

4 x 5 @ 65%

w/3 Second Pause at Bottom of squat

WOD:

15 min AMRAP 

10 Front Squats (135/95)

15 Cal Bike

20 Push-ups 

November 22, 2019

F U Friday

For Time: (155/105)

1 Mile Run

21 Clean & Jerks

50 Double Unders

800m Run

15 Clean & Jerks

50 Double Unders

1 Mile Run

9 Clean & Jerks

50 Double Unders

November 21, 2019

Accessory Work

4 x 8 Front Squat Building

Pull Ups: 

4x5 Weighted/Strict or Slow Negatives

3 x 10 DB Step Ups 

Each

November 20, 2019

Skill:

3-5 Sets:

Power Snatch Complex

1 High Hang +

1 Hang +

1 Snatch

WOD:

“The Tricia Terror”

For Time:

150 Wall Balls

*Every time you break complete 10 Power Snatch (95/65)

November 19, 2019

Skill:

Deadlift

4 x 5 Building

WOD:

For Time:

3-9-15-21-15-9-3

Deadlift (225/155)

Box Jump

T2B

November 18, 2019

Skill:

Tempo Squats

E2MOM 10 Min

10 Squats 4-0-3-0

WOD:

4 RFT

500m Row 

10 OH Squat 115/75

20 Min Cap

November 7, 2019

Accessory Work

4 x 5 Deadlift Building

4x12 each Reverse Front Rack Lunge Building

4 x 12 DB Bench Press

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