STRENGTH
Back Squat, 3 x 5 sets
*Add weight per set – make small jumps and work up to a heavy set of 3
WOD
Level 1
In 3 Minutes:
- Row x 500m
- Max Rep Jump Rope Singles in Remaining Time
Rest 2 Minutes
AMRAP 5:
- Dumbbell Thruster (35/20) x 10
- V-Up x 10
*Record 500m time, jump rope reps, and number of rounds on AMRAP
Level 2
In 3 Minutes:
- Row x 500m
- Max Rep Double Unders in Remaining Time
Rest 2 Minutes
AMRAP 5:
- Thruster (95/65) x 10
- Toe to Bar x 10
*Record 500m time, double under reps, and number of rounds on AMRAP
Tips: Treat 500m row as a 90-95% effort (hard pace but not all out), and save a little in the tank for the AMRAP.
ANNOUNCEMENTS
Sunday Recipes
Joe is helping to bring back the Sunday Recipe section, and wants your input! If you didn’t see the post on our home page, check it out HERE.
End of the Year Party!
The End of the Year Awesomeness Party will be held on December 7, so save the date! Time and Location TBA, so stay tuned to Facebook for event details.
Squats: 135, 225, 275, 315, 315
WOD: 4+1 (had to get that 1)
snatches to 155
1:45 or so, 110
4+6
Squats: 80, 80, 81, 83, 83kg
WOD: ~2:03 + 79 DUs, 2 + 8.5 Rx
(0.5 = weight left shoulders, but didn’t get lock out 🙁 )
BS: 135, 145, 150, 155, 160
WOD: 2:12 row, 65 DUs, 3 + 7 Rx
Squats: 4 @ 135, 145
WOD: 1:58 row, 30 DU, 3+ 10 rx
205 – 255
52 du, 4 rds
Squats: 3 @ 105, 2 @ 110
WOD: 2:07 row + 43 SUs, 3+ 7 35#
BS: 135,155,165,175,185
WOD: 2ish row, 65 double unders, 3+10rx
Squats: 185, 225, 245, 255, 265
WOD: 1:36 row, 41 doubles (kept tripping); 2+8 rounds
BS: Up to 264
WOD: 105 DUs, 3 + 11
BS: 105#
Row 2:15; 67 SU; 3+10
205-245
1:45 Row, 109 DU
4+5
Squats- up to 205, then down to 185 to work technique
67 DU
4+5
BS: 4×3 @ 142kg
Wod: 90 dus/ 4+11 rx
BS: 95, 115, 125, 135, 145
WOD: row 2:02, 30 DUs, 2+18rx