11.18.2023 Partner WOD

WOD
"Rogue Invitational Like"
with a partner- you go I go 
3 rounds each
25 DUs
5 power cleans 185/125

then
3 rounds each
25 DUs
5 squat cleans 185/125

then 
3 rounds each
25 DUs
5 power clean & jerks  185/125

11.13.2023

Strength
8:00 EMOM
3 hang power snatch @60%  
these reps are for speed- turnover the barbell as fast as possible

WOD
"Gravy"
2 rounds for time
18 power cleans
15 front squats
12 push jerks
9 power snatch
Rest 1:00
95/65  75/55  45/35

11.09.2023

Every 90 seconds for 6 sets
Hang Power Clean + Power Jerk + Split Jerk
Sets 1-2 @55-65%
Set 3 @65-70%
Set 4 @ 70-75%
Sets 5-6 @ 80%

*Percentages based off Power Jerk, Split Jerk, or Hang Power Clean, whichever is lightest.
 
WOD
 "Let Me In"
Every 4:00 for 5 sets
20/14 cals row
10/8 cals bike
6 power cleans 155/105

10.28.2023

Primer
6:00 EMOM
min 1- 3 power cleans- building load 
min2- 5 inchworms + scap push up + cobra stretch


WOD
"Invisible"
with a partner- you go, I go
40 rounds for time
3 burpee pull ups
2 power cleans 155/105  135/95  115/75
1 wall walk

10.25.2023

Strength
6 sets of clean lift off + clean & jerk @ 75-85%

WOD
"Salt Water"
EMOM 24:00
min 1- 3 reps heavy power cleans @ 75-85% your max
min 2- 3-8 reps strict HSPU  or piked box HSPU
min 3- 13/10 cals bike
min 4- rest

10.20.2023

Primer
4 sets 
6 Turkish Get Ups (3/side)
50 feet HEAVY walking lunges

WOD
"Paid Again"
Every 5:00 for 4 sets
20/15 cals choice
10 power cleans 95/65  75/55  45/35
10 bar facing burpees

10.14.2023. Partner WOD

Primer
5:00 EMOM
2 power cleans build load from 55-60%




WOD
"Fancy Pants"
with a partner- You Go, I Go by rounds
12 rounds for time (6 each person)
2 bar muscle up or strict pull ups
3 power cleans 185/125  155/105  115/75
4 pistols or a progression for pistols
8 burpee box jumps  24/20"
100m run