Monthly Archives: November 2017

November 27th – December 3rd

We are going to be ending these weekly posts soon and only posting the WODs on Beyond The Whiteboard. Workouts will be active on there the evening before! If have not signed up for that service, please do so if you want to know what the WOD is in advance! This will be the only place...
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Nov 21st – 26th

TuesdayStrength: Push Press 3-3-3-1-2-2-2-1-1-1
– Use the 3s as warmup sets and work to the 1 at least 85% max, then go to 2s at 80% to start and increase as able to max.
WOD : 24-18-12 Pull-ups Back Squat (from floor) 155/105 KB Swing 53/35 – after last round immediately perform 30 Burpees (lateral over bar) AFAP.
Rx+:  is 12-9-6 of Bar...
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November 13th – 19th

Monday Strength : Push Press 3-3-3-3-3, pause for 2s each dip
  • 3-5 Strict Pull-Ups after each set
WOD : 12m AMRAP 7 Thrusters 135/95 14 Overhead Squat 21 Wall Ball rest 45s after each round S: 75/55, Front Squat L1: 95/65 Rx+: 155/105 Tuesday Strength : Clean and Jerk Find a 1 rep max WOD : 5 Rounds 20 Burpees 1 Clean and Jerk 80% above THEN AFTER 5 ROUNDS : 50 Toes...
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November 6th-12th

Monday Strength : Back Squat 3-3-3-1-1-1, all 1s with 5 second pause WOD : In 12 minutes: 5 Rounds 10 Deadlift 245/165 10 Wall Ball 20/14 then after 5 rounds perform 50 HSPU or as many in remaining time, score is total HSPU (note time finished if you complete 50) S: 135/95, Push-ups L1: 185/135, Scaled HSPU with plates/abmat Rx+; 275/205 Tuesday Strength : Press 3-3-3-3-3, dead stop...
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