10.31.2023

Strength- take 15:00
Snatch complex- build to a heavy complex for today
snatch + hang snatch + overhead squat
*compare to 10/19
 
WOD
"Hang Time"
7 rounds for time
14 cals row
7 hang power snatch 75/55  45/35

10.30.2023

Strength
Every 2:00 for 8 sets
squat clean- build to a heavy single
set 1- 4 reps @ 50-55%
set 2- 3 reps @60-65%
set 3- 2 reps @70-75%
sets 4-8 -1 rep @ 80+%


WOD
"Earn the Points"
11:00 AMRAP
50 single DB box step ups 24/20"  50/35  35/20
50 wall balls 20/14
max reps hang squat cleans @ 80% of today's heavy

10.29.2023 Swim WOD

16:00 EMOM
min 1- 50 swim + deck out
min 2- 8 goblet squats + 5 sit ups
min 3- 10 second wall kick + swim to mid pool and back + deck out
min 4- 6 renegade rows - row right, row left, push up

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

10.27.2023

 Strength
A. Deadlifts 
10 reps @ 55%
8 reps @ 65%
6 reps @ 70-75%
4 reps @ 78-82%
2 reps @ 85-88%

B. between sets of deadlifts, complete 20 feet of standing hand over hand sled pull

WOD
"Barbell Love"
4 sets of 
12 shoulder to overhead
6 front squats
3 clusters
Rest 1:00
115/85   95/65  75/55

10.26.2023

Strength
3 sets
A. Barbell bench press x 8 reps RPE 7-8/10
B. T-bar row x 10 reps @ 2X11  RPE 7-8/10- use a green band for the t-bar
https://youtu.be/-4DgImN_G7o
 


WOD
"Material World"
13:00 AMRAP
10 single DB box step ups  50/35  35/20   24/20"
8 burpee over bar
6 deadlifts  225/155  185/125  155/105

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