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11.13.2017 WOD

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A. Mobility & Warm-up

B. Strength

15 minutes to find a 1-Rep Max Power Clean

C. WOD

In a 2 minute window:
100 Double-unders
Max rep Clean & Jerk (135/95) *add 10 lbs each round

Rest 2 minutes and repeat until 30 Clean & jerks have been completed.

Score = total rounds to complete 30 Clean & jerks. Also track reps per round. If you do not have 20-30 seconds on the Barbell then decrease the amount of dubs.

11.11.2017 WOD

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A. Mobility

B. Warm-up
Coach led stretch

C. Three Wise Men Veteren’s Day Tribute

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

11.08.2017 WOD

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A. Mobility

B. Warm-up
500m Row
Followed by 2 rounds of
10 Jumping lunges
10 Push-ups
10 Toes-thru-rings

Then warm-up to a moderately heavy power clean.

C. WOD

Teams of 2

Buy-in:
“Annie”
50-40-30-20-10
Double-unders
Sit-ups

Followed by 20 rounds of:
5 Pull-ups (Rx+ Strict pull-ups or 2 muscle-ups)
3 Handstand Push-ups (Rx+ Strict HSPU; Rx Lite Strict DB Press)
1 Power Clean (185/125) Scale as needed (Rx lite: 155/105)

***You must complete a full round before your partner can go…”I go, you go”***

Cash-out:
80 cal row

* For larger classes, teams can start with row and end with “Annie”.