Friday, November 30th
WOD “Jonesworthy”6 Rounds for time (use reps given for each round)Squat 80-64-50-32-16-8 repsKB Swing 40-32-25-16-8-4 reps (53/35)Pull-ups 20-16-12-8-4-2 reps In case that seems confusing and you aren’t seeing the pattern… start with your squat reps then do half that amount in KB Swings then half the amount of KB Swings for Pull-ups. I know ya […]
Thursday, November 29th
10 minutes to establish a 1RM Snatch. 10 minutes to establish a 1RM Clean & Jerk. 2 min ME Front Squats @ 80%*Rest 2 minutes.10 min AMRAP of:30 Double-Unders 15 Power Snatches 75/55#*Rest 2 minutes.2 min ME Front Squats @ 80% Wrap-up 4 Rounds Squat hold (20 sec hold/10 sec rest) Push up hold (20 sec hold/10 sec rest)
Wednesday, November 28th
No muscle-ups today!!! 1) Every 30 seconds for 5 minutes:1 Power Snatch @ 80% (of max Snatch any style) 2) Every 30 seconds for 5 minutes:1 Power Clean @ 80% (of max Clean any style) Choose one…Row: 3X1K – rest 2 minutes – 30 burpee penalty for every set that deviates +/- 5 sec. from […]
Tuesday, November 26th
1) Back Squat: EMOM for 5 minutes – 2 reps @ 85%These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.2) 7X2 1&1/4 Front Squats – heaviest possible, rest 30-60 seconds. WOD for timeRun 200m 9 Muscle-Ups 9 Power Snatches 135/95# Run 200m 7 Muscle-Ups 7 Power Snatches 135/95# Run 200m 5 […]
Monday, November 26th
Hope everyone had a great Thanksgiving!!! Back to our regular schedule for now. Christmas is right around the corner! Here is a nice little chipper to start your week off right. WOD 30 Handstand push-ups50 Back Extensions (sub goodmornings 45/35)30 Knees to elbows30 Deadlift 225/155 pound30 Dumbbell push press (45/25)50 Kettlebell swings (53/35)Row 20 calories10 […]