11.25.2024

Strength
Block 3- concentric 
back squats
4 x 3 reps @ 78%
looking for speed at all parts of the squat
 
WOD
"Turkey"
For time
Row 1000m
then
100 wall balls 20/14
50 burpees over a line
*second part partition as you like*

11.23.2024

WOD
"Spin Around"
12 rounds total (18:00)
with a partner alternating every 90 seconds
score is max reps power cleans

One Round- 90 seconds- complete:
40 DUs or 80 single unders 
10 TTB or hanging knee raises
max reps power cleans 135/95  115/75  95/65
switch partners

11.22.2024

Power Clean EMOM
4:00 EMOM
3 power cleans @ 60%
3:00 EMOM
2 power cleans @ 70%
3:00 EMOM
1 power clean @ 75+%


WOD
"Big Ten"
with a partner- you go, I go by round
5 rounds each
250m row
6 power cleans 155/105
250m row
6 bar facing burpees

11.21.2024

WOD
"Washington Huskies"
For Time
3,6,9,12,15
Hang power snatch 115/75. 95/65. 75/55
TTB or hanging knee raises

11.20.2024

Anderson EMOM
20:00 
min 1- 15/12 cals row or 12/10 cals bike
min 2- 3-5 muscle ups or 8 pull ups
min 3- 10 DB box step ups 24/20"  50/35#
min 4- 15 KB swings 53/35

11.19.2024

WOD
"Oregon"
AMRAP 8:00
5/3 sHSPU or piked HSPU
8 power cleans 115/85. 95/65. 75/55
40 DUs or 60 single unders

11.18.2024

WOD
Test Set
For Time
10 burpee box jump overs 24/20"
20 alternating DB snatch 50/35  35/20
10 burpee box jump overs
20 TTB
10 burpee box jump overs
20 alternating DB snatch