PROGRAMMING WEEK OF 11/26/18

Monday 11/26/18 Strength SNATCH + POWER SNATCH CYCLING Work to 80% for heavy single, then Drop to 50% for Power Snatch Cycle (1 x 5) WOD: Competition: For time: 150 DU 50 DB OHL (in place, step-forward) 40 Push-ups 30 DB Snatches (50/35) 20 Burpees 150 DU Performance:...

Monday 11/19/18 WOD: GIRLS GIRLS GIRLS Competition, Performance & Fitness (scalings on whiteboard): Jackie Rest 3 Mins Karen Rest 3 Mins Annie Tuesday 11/20/18 WOD: Competition: 5 RFT 200m Run Power Cleans (185/135) >> Rep Scheme: 2, 4, 6, 8 each round Min...

PROGRAMMING WEEK OF 11/12/18

Monday 11/12/18 Strength: POWER CLEAN + THRUSTER 4 x (1+3) @ 65% of C+J + 15lbs WOD: Redo from 10/29/2015 Competition: 5 Min AMRAP of: 7 HSPU 8 Wall Balls (20/14) Rest 3 Mins 5 Min AMRAP of: 7 Deadlift (185/135) 8 Burpees Performance: 5 Min AMRAP of: 7 HRST Push-ups 8...

PROGRAMMING WEEK OF 11/05/18

Monday 11/05/18 Strength: POWER CLEAN + THRUSTER 4 x (1+3) @ 65% of C+J + 10lbs WOD: Competition: 4 RFT of: 20 DB Hang Clean and Jerks (50/35) 400m Run Performance: 4 RFT of: 20 DB Hang Clean and Jerks (35/20) 400m Run Fitness: 4 RFT of: 20 DB Hang Clean and Jerks...