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181117 WOD

Posted by Nick Bloch on November 17, 2018 at 7:30am 0 Comments

1) 10 EMOM

1 power snatch + 1 squat snatch

2) Conditioning:

4 sets @80-85%:
15 CTB pull ups
15 AB cals
15 CTB pull ups
15 Row cals
rest walk 2:00
+
rest 5 min
+
4 sets @80-85%:
7 strict HSPU -10" - plates
Row 15 cals
14 ring push ups
AB 15 cals
rest walk 2:00

3) Aerobic 

bike 3:30 at 65/55 rpms 

rest 2:30 x 6 sets

181116 WOD

Posted by Nick Bloch on November 15, 2018 at 7:17pm 0 Comments

Warmup: 6:00

12/9 calorie bike + 10 deadlifts + 10 hpc + 10 push press/jerk

Strength: every 2:30 x 5 rounds

5 deadlifts + 5 hang power cleans + 5 push jerks (start at 95-115/65-85, add each set)

work to a max for the complex, try to go UB but don't sacrifice technique to do so

Conditioning: 20 EMOM 

1 - 20/14 calorie row

2 - :45 plank

3 - 20/14 calorie bike

4 - rest

181115 WOD

Posted by Nick Bloch on November 14, 2018 at 7:30pm 0 Comments

Warmup: 7:00

2 laps around gym + 5 burpees + 5 goblet squats 53/35#s + 10 KBS

Strength: every 1:30 x 5 rounds each (alternate 1 and 2)

1 - 5 front squats @60-70% 1rm (use a challenging but sustainable weight, perfect form)

2 - shuttle sprints x 3

Conditioning: 2:00 on/2:00 off x 5 rounds

8 devil presses (50/35#s) + 8 thrusters (same weight) + max box jumps in remaining time 24/20" (step down)

*partner up and share dbs and boxes

*if you fail to complete 10/10 in the 2:00, drop to 8/8 etc...should be getting some box jumps every round

181114 WOD

Posted by Nick Bloch on November 13, 2018 at 7:11pm 0 Comments

Warmup: 7:00

bike 10/7 calories + 10 ring rows + 10 BB strict press + 10 reverse lunges

Strength: 10 EMOM

push press x 5 - start at 50-60% of your max and make small jumps every 1-2 rounds

Conditioning: 18:00 w/ a partner

40/30 calorie bike

40 hang power cleans 115/80#

40 TTB or situps

40 air squats

Extra: 5 EMOM

15 russian swings 53/35# + 12 split jumps

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