Wods 11/26/18-11/30/18

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MondayHope you all had a great holiday! Today we get to showcase the strength we’ve built over the past 6 weeks. Time to see some GAINZ! If you are new, we can scale this to working up to a challenging but technically sound single to give you numbers to base off of for the upcoming months.

CrossFit Total

Find 1rm

Back squat

Press

Deadlift

Hope you all had a great holiday! Today we get to showcase the strength we’ve built over the past 6 weeks. Time to see some GAINZ! If you are new, we can scale this to working up to a challenging but technically sound single to give you numbers to base off of for the upcoming months.

Tuesday

“Championship Helen”

5rds
400m run
21 AKBS 53/35
12 Pullups

Total opposite of yesterday. Our goal is to be stronger and fitter. So here’s the fitter. Championship Helen is my favorite test of aerobic capacity. You have to pace this. Hit the 1st 2 runs at 80% and then pick it up if you can.

Wednesday

“3x
Seated DB press 10
GHD situps/Vups 15

15 min AMRAP
“”Calves Maghee””
30 Double Unders, 10 Dumbbell Power Cleans
30 Double Unders, 10 Dumbbell Hang Squat Cleans
30 Double Unders, 10 Dumbbell Push Presses
30 Double Unders, 10 Dumbbell Reverse Lunges
30 Double Unders, 10 Dumbbell Thrusters”””

If you are feeling beat up from the past 2 days, this is a good wod to come in and go 80%. You’ll get some good practice on DU but won’t end up overdoing it on one movement. Use this as a chance to work on your DU as well as quickly transitioning between wods.

Thursday

3 hang power cleans EMOTMx8

4 sets
3 min/1min rest
7 hang power cleans 135/95
5 bar facing burpees
12 Jumping Squats

The goal of the EMOTM is to work on cycling. Its not too get heavy. Focus on being efficient. Its all from the hang to give the lower back a break. The burpees will add up. Think about you breathing and trying to match or beat your score each time.

Friday

8 min AMRAP rest 2 min
24 cal row
12 2xKBDL 53/35
20 abmat situps
50m slam ball bear hug carry
(may sub DB if necessary due to limited KB
rest 5 min after set 2 and max effort 500m row(1 want everyone to row so if you get more rest its ok)

The wider stance DL engage the glutes more and don’t tax the lower back to the same level. Its a great way to still work the buns but allow the body to recover. The goal of the wod today is to hit the row hard. Its ok if you go slower on the other stuff. Today is about the engine. For the final 500m, dig deep, and go for a PR. This will be a great end to a tough week. Cheer each other on and have fun!