Sunday Nov 10th, 2019

November 10, 2019 / By j0ssy
WOD: For time, partitioned any way:
 
-40 muscle-ups
 
-80-cal. row
 
-120 wall-ball shots
 
F: 14-lb. ball to 9 ft.
 
M: 20-lb. ball to 10 ft.
 
Time cap: 20 minutes
 
 
 
 
Scaling:
 
Option 1:
 
F: chin-over-bar pull-ups, 10-lb. ball to 9 ft.
 
M: chin-over-bar pull-ups, 14-lb. ball to 10 ft.
 
 
Option 2:
 
F: chest-to-bar pull-ups, 10-lb. ball to 9 ft.
 
M: chest-to-bar pull-ups, 20-lb. ball to 9 ft.
 
 
Option 3:
 
F: jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.
 
M: jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.
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Friday Nov 8th, 2019

November 8, 2019 / By j0ssy
Work up to a heavy set of 3 Deadlift (not Max)
Then…
3 rounds for time:
-400m run
-8 Deadlifts (315/215) or 65% 1RM”
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Thursday Nov 7th, 2019

November 7, 2019 / By j0ssy

WOD = Bench press 3-3-3-3-3 reps

Full recovery between sets. Rest/stretch/mobilize as needed but don’t get cold. All working sets are heavy. Train like a powerlifter today.. no heavy breathing unless you are moving multiple times your body weight.

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Wednesday Nov 6th, 2019

November 6, 2019 / By j0ssy
WOD1:
-5 sets of Front/back squat 4/8 @ 78% Front squat 1RM
(4 Front Squats, rack, 8 Back Squats. Stay with the same weight.
*If you have missed a session, go back! (75, 73, 70, 65 %)
 
Then
Warm up with a 300m medball run and set up for WOD 2
 
WOD 2
6 min AMRAP
-100m sandbag/medball run
-15 knee raises ( your choice of bar hang or boxes… but no kipping)
-100m run”
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Tuesday Nov 5th, 2019

November 5, 2019 / By j0ssy
-1 minute of GHD sit-ups
-1 minute of bar muscle-ups
-2 minutes of GHD sit-ups
-2 minutes of bar muscle-ups
-3 minutes of GHD sit-ups
-3 minutes of bar muscle-ups
 
Then
GB straddle planche preparatory element 4
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