WOD

November 6

12 EMOM Odd mins- DL x 5 reps *tng *Build by feel Even mins- 1 arm Standing KB Strict Press x 6 per arm + Partner Workout 3 rds per person 10 C2B Pullups 15 Push Press (115/78) 20/15 Cal Row   1Team Training A. Front squat 5,4,3,2 B. Behind the neck Split Stance Press...

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November 5

A. BS @ 1010 tempo 4 singles *Build from last week B. DB Split Squats 4 x 5 per leg *heavy 3 rds 25 Wall Balls (20/14) 25 KB Swings (70/53)   Endurance 5 rds 400m run 15 Box Jumps (24/20) *step down 15 Shoulder to OH (75/58) 15...

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November 4

A. Snatch up to a heavy triple for the day in 12-14 mins + 21/15/9 reps PS (115/78) Up n over Box Jumps (24/20) T2B   1Team Training A. Strict hspu x 2-5 reps into Kipping Hspu x 8-10 reps x 4 sets rest 2 mins + For time 30 Thrusters @ 115 lb 30 Burpees over the bar...

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November 3

14 EMOM Odd mins- 6-8 Weighted Pushups Even mins- Amrap Strict Chinups + 4 sets of: Partner workout 1 min on AB/AD 1 min on Row for Cals 1 min Double unders rest 3 mins after each set   1Team Training A. Split jerk up to a heavy triple B. PS 4 reps every 90 secs x 7...

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November 2

A. Hang PC up to a heavy double in 12 mins *after each set do 2 max effort Broad Jumps 12 min amrap 5 Hang PC (135/95) 5 FS 5 Burpees over the bar   1Team Monday A. Snatch w/pause @ knee 20 singles 1 rep every 45 secs @ 70-75% B. Hang Clean 2 reps every 90 secs x 7...

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October 31

A. Power Clean up to a heavy triple *tng in 10 mins + Teams of 3 125 PC (135/95) 400m run as a team 100 Shoulder to OH (135/95) 400m run as a team 75 Burpee Box Jumps (24/20) 400m run as a team   1Team Training AB work 3 sets : 30 secs @ 95 % effort rest 4 mins after...

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Programming isn’t anything

It’s everything.