WOD

Nov 17th Class Program

Split Jerk Cluster 1.1.1 x 4 sets

Weighted C2B Cluster 1.1.1 x 4 sets

+

DB GluteBridge Floor Press 6-8 reps x 3 sets

DB Renegade Rows 6-8 reps/side x 3 sets

+

For time: 21-15-9 Cals on Rower + Cals on AirBike

Nov 16th Class Program

Front Squat @42X1 – Build to challenging single

+

Tall Clean – 3 reps every 60s x 6 sets – Moderate load

+

20 min EMOM:

1st min:10 Thrusters @ 95/65

2nd min: 50 DU’s

3rd min: 10-15 Hang Cleans @ 95/65

4th min: 10-15 Kipping Pullups

Nov 15th Class Program

12 min EMOM:

1st min: 30-45s Hollowbody Holds

2nd min: 30-45s/side Plankhold on Right

3rd min: 30s-45s/side PLankhold on Left

+

30 min AMRAP @ sustainable effort:

5 mins on Rower

4 mins on AirBIke

3 mins Shuttle Sprinting

2 mins Single Unders

1 min Air Squats

Nov 14th Class Program

Floor Press @31X1 2-2-2-2-2

+

10 min EMOM:

1st min: 20s Strict Pullups

2nd min: 20s HSPU

+

Reverse Tabata T2B

8 Sets:

10s Work

20s Rest

+

10 min EMOM:

1st min: 1-2 Rope Climbs

2nd min: 12 Alt DB Snatch @ 50/35

 

No 13th Class Program

Power Snatch – 1 rep every 30s x 5 mins

+

Squat Snatch – 1 rep every 30s x 5 mins

+

Front Rack Split Squat 6-8 reps/side x 3 sets

Hip Thrusts 6-8 reps x 3 sets

+

3 Rounds for time:

15 OHS @ 95/65

12 Box Jumps

9 Lateral Burpees over the bar

Nov 10th Class Program

Front Squat @42X1 – Build to challenging 2 rep

+

Halting Snatch just off floor for 2s + Halting snatch @ knees for 2s + Halting Snatch @ mid thigh for 2s + into Snatch (Power or Squat depending on athlete)

+

15 min EMOM:

1st min: 2 MedBall Cleans onto Jerk Blocks @ 150/100

2nd min: 50ft Sled Push @ heavy weight

3rd min: 100ft Farmers Walk @ tough weight

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