11.15.17

Warm up:

11 nbbf* burpees EMOM x 11 minutes

*nbbf-according to urban dictionary this is an acronym for nose breathing bar facing.

A) 12 rounds total w a partner

Alt every 3 rounds w partner

6 strict press 155/105

18 pistols

48 double unders

3 rounds

Rest 1:1

3 more rounds

B) class

C) 20 minute run or bike

11.14.17

Warm up:

1 k ski+25 burpees+1 k row+25 burpees

Mobilize

A) 4 sets snatch balance + ohs

Build to a heavy set that feels like your getting enough weight and getting good technique work

B) full snatch + 5 overhead squats at 80-100% of A.

C) class(on class skill the goal is moderate weight with exceptional for and speed. Not speed through the six reps but speed on each rep. Follow weight down with quick reset each rep)

D) 10 minute AMRAP

4 right shoulder d ball kneeling get ups 100/70

4 left shoulder d ball kneeling get ups 100/70

4 bear hug d ball kneeling get ups 100/70

E) weakness up to 1 hour w/ gymnastics or engine bias.

Tuesday November 14, 2017

Strength

3 deadlifts+3 sumo deads

Get in 5 heavy sets. No rounding. No going onto the toes.

WOD(partner this if you want.)

12 minute AMRAP

10 box jumps overs 24/20

10 chest to bar pull ups

10 v-ups

11.13.17

Warm up:

20:00 clock

1 min bike

1 min row

Start out chill for the first few minutes of each and finish with a decent steady pace you can maintain.

A) 3 sets of 20/15

Strict bar dip

Strict wide grip pull-up

B) 3 sets of

6/4 ring muscle up

6/4 bar muscle up

C) 3 sets of

25 ghd

25 hip ext

D) every 4 minutes for 20 min

20/16 cal bike all out + 10-8-6-4-2 Deads

(225/275/315/365/405) (155/185/205/245/275)

Ex: 0-4:00 20 cal plus 10 deads then rest remaining. 4-8:00 20+8 then rest… etc.

E) class

Monday November 13, 2017

Skill:

14 min EMOM

Even: 2 (no foot/jump) power cleans+1 power clean

Odd: :30 on/:30 off step back lunges or rest to build to heavier weight

Partner WOD:

Partner 1:

Row 1k

33 power snatch 75/55

22 thrusters 75/55

11 bar facing burpees

Partner 2:

11 bar facing burpees

22 thrusters 75/55

33 power snatch 75/55

Row 1k