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23 November 2021

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (12 x 12 x 12 x 12 x 12 x 12 )

Start at 60% and get AHAP. Lift on a 3-minute clock.

WOD: Opposing Ladder For Time (10 Minute Cap)
10-9-8-7-6-5-4-3-2-1
Strict Push Ups
1-2-3-4-5-6-7-8-9-10
Floor Press (95/65)(65/45)

RX+: HSPUs and 135/95

Stimulus/Focus: Push-push workout. Try to complete sets unbroken.

Cool Down: 3 Rounds
5 Pull Ups
10 Cals on Rower

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19 November 2021

Warm-up: Coach’s Choice

Strength/Skill: Clean (10 Minutes to Find Your Heavy for the Day)

WOD: For Time (25 Minute Cap)
7-6-5-4-3-2-1
Cleans (80%)
21-18-15-12-9-6-3
Burpees
42-36-30-24-18-12-6
Double Unders

Focus/Stimulus: This workout should be challenging. The cleans will likely be in singles. Find a steady pace on the burpees and try to go unbroken on the double unders.

Cool Down: 400 Meter Run