WOD

14

Nov

Thursday November 15th

November 14, 2018

You guessed it! Session 10 of squats and milk.. This is where it becomes a mind game. This is where everyone thought they were going to start missing last time. A majority of you did not miss last time, a majority made it to the end. Your mind can be your best friend or your worst enemy.
5 Minutes row
30 Air squats with 2 second hold, against the wall

Grab and empty bar
2 sets of 10 empty bar back squats
2 or 3 sets building to your 20 rep weight.
put your 20 rep weight on and go, no stalling, 15 minutes to finish, The Keebler elves aren’t going to lift the bar for you.

Wod-

For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

Scroll for scaling options.
Post time and load to comments.

Compare to 170101.

Scaling
As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs.

Beginner Option
For time, fast and heavy:
15 dumbbell thrusters
Run 200 meters
12 dumbbell thrusters
Run 200 meters
9 dumbbell thrusters
Run 200 meters

13

Nov

Wednesday November 14th

November 13, 2018

Warm up-
800m Run
40 Pass throughs
90 seconds each arm in a band
Accumulate 1 minute of hanging from the bar

Review Points of performance of the push press
Complete 25 reps of the push press with and empty bar!

Push press 3-3-3-3-3-3-3 reps

Scroll for scaling options.
Post loads to comments.

Compare to 151018.

Scaling
Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.

Wod-
30 Minute Amrap of Heaven
10 Push Press 115/80
15 Pull Ups
20 Burpees over your bar
Run 400m

12

Nov

Tuesday November 13th

November 12, 2018

Does this look familiar? We did this exactly a week ago. exact same workout. Were you on the struggle bus last time? Do you need to rest a little more before you jump back on your rower so you can hit your times? We’re you struggling with DU? Plan you attack on this workout!

Warm Up
3 Rounds 10 cal row
20 Double unders or attempts

Grab a bar-
Quick review of the clean
0-1 Minute 10 power position power cleans
1-2 Minutes 10 Hang Position power clean
2-3 Minutes 10 from the shin power cleans

Strength-
Take 5 Minutes to build up to your working weight for the following strength piece
5 sets of 7 touch and go power cleans. No misses. use the same heavy weight for all 5 sets.

Wod-

5 rounds for time of: (we will put limits on max attempts if you are struggling)
1 sub-0:45 250-m row
50 unbroken double-unders

If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise. W

Scroll for scaling options.
Post time to comments.

5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders

If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo that segment before moving back to the other exercise.

Scaling
If you’re unfamiliar with row pacing or a sub-0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.

Intermediate Option
5 rounds for time of:
1 sub-0:48 250-m row
100 unbroken single-unders

If the row takes longer than 48 seconds, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.

Beginner Option
3 rounds for time of:
1 sub-0:55 250-m row
100 single-unders

If the row takes longer than 55 seconds, redo it before moving back to the other exercise.

11

Nov

Monday November 12

November 11, 2018

All Strength day with optional conditioning piece at the end

Session 9 of squats and milk. Time to assess how are you doing and assess the group as whole. how many people are missing? How many people are flying through this? did you start at the right weight… should we go all 18 sessions…. I think we should

Warm up with a 5 minutes bike, at a good pace, get your heart rate up.
20 Airsquats with a 5 second hold at the bottom
Grab a bar… you know the drill
2 sets of 10 empty bar back squats
2 to 3 sets of 7-10 building to your 20 rep weight
Put your 20 rep weight on and go

Strength 2-
10 Sets of 1 to build to your heaviest front squat

Optional conditioning piece (this will take 16 minutes so allow time for it if you want to do it)
8 rounds
30 bike sprint /30 seconds max burpees
1 Minute rest

watch the clock. bike hard for 30 seconds, do burpees for seconds then rest 1 minute. bike will keep track of total cals, you keep track of your burpees. score is cals + burpees.
Rest 1 minute and start over
Repeat 8 times.

10

Nov

Sunday November 11th

November 10, 2018

Sunday Funday- Partners- Split work however you want

8 Minute Amrap
1000 M Row
15 Bar facing burpee
Max Front squats with remaining time 95/65 Score is front squats

4 Minutes Rest

8 minute amrap
50/30 cal bike
15 bar facing burpees
Max Front squats with remaining time 135/95

4 Minute rest

8 minute Amrap
Run 800 Together
15 Bar facing burpees
Max Front squats with remaining time 155/115

Invite your friends

Thursday November 15th

Wednesday November 14th

Tuesday November 13th

Monday November 12

Sunday November 11th