WOD

Nov 16th Class Program

Front Squat @42X1 – Build to challenging single

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

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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

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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

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10 min EMOM:

1st min: 20s Strict Pullups

2nd min: 20s HSPU

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Reverse Tabata T2B

8 Sets:

10s Work

20s Rest

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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

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Squat Snatch – 1 rep every 30s x 5 mins

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

Hip Thrusts 6-8 reps x 3 sets

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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

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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)

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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

Nov 9th Class Program

Push Jerk Cluster 1.1.1.1 x 4sets

Rope Climb Cluster 1.1.1.1 x 4 sets

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Z-press 6-8 reps @31X1 x 3 sets

SA Ring Row or TRX Row 6-8 reps/side @3111 x 3 sets

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20 min EMOM:

1st min: 20s HSPU

2nd min: 30s DU’s

3rd min: 20s C2B

4th min: 30s Rowing

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