Friday, November 17, 2017

SKILL

A.Bulgarian split squats (front rack) 5x10 ea. leg

B.Finish with 2:00 max effort jumping lunges, 1x

WOD

"Fox Tail" Steel Series 10/12- 12 min time cap (compare to 11/11/16)15

25-20-15-10-5

*Snatchs+Double Unders

*Weight Increases each set

Ladies 55-65-75-85-95

Gents 75-85-95-105-115

Thursday, November 16, 2017

SKILL

RX: 3 Strict Pullup+4 Kipping Pullup+5 C2B Pullupsx5

L2: 3 Banded Pullups+4 Kipping Swingsx5

L1: 6 Inv Rows+6 Jumping Pullupsx5

Scale: 1:2:3 ratio of reps, heavy, medium, light bands, segmented pull ups. Goal is to accumulate pulling volume

 

WOD:

15 min AMRAP

Run Or Row 200M

10 OH Squats 115/75