Kacey Millard

Saturday, December 2nd 2017

Jake

Partner WOD

Yeti Games WOD 1
Avalanche Chipper

50-40-30-20-10
Wall Balls (20)
Box Jumps (24)
+
100 Calorie row

One partner working on the 100 cals at all times until complete. While one partner is rowing, the other is completing the WB and BJ reps. Once 100 is complete, partners work one at a time, switching as they like to complete the remaining WB and BJ.

Friday, December 1st 2017

Caitlin

5 Minute AMRAP:
21-15-9
Kettlebell Deadlifts (70/53)
Push-ups

2 Minutes rest

5 Minute AMRAP:
21-15-9
Slam Balls (25/15)
Russian Kettlebell Swings (70/53)

2 Minutes rest

For time:
21-15-9
Pull-ups
Goblet Lunges per leg (35/25)

 

Thursday, November 30th 2017

Sarah

Strict Press: Week 11
Add 5-8lbs to your 1RM
Percentages are based off of 90% of your 1RM + 5-8lbs

Set 1: 5 x 75%
Set 2: 3 x 85%
*Set 3: 1+ x 95%
*Last set is an AMRAP

Last week before Max out!

5 Minutes to complete:
800m run
Then,
12 Minute EMOM:
Evens 15 Plate Good Mornings (25/15)
Odss: 15 Sit-ups
Then,
800m run

Tuesday, November 28th 2017

Shannon

Front Squat: Week 11
Add 10+lbs to your 1RM
Percentages are based off of 90% of your 1RM + 5-10lbs
Set 1: 5 x 75%
Set 2: 3 x 85%
Set 3: 1+ x 95%
*Last set is an AMRAP

Last week before Front Squat Max Out!

For time:
3 Rounds:
10 Deadlifts (135/95)
10 Hang Power Cleans
10 Front Squats
250m row

Monday, November 27th 2017

Jessica S.

4 x 10 Strict Toes to Bar

For time:
10 Strict Handstand Push-ups
80 Double Unders
400m run
8 Strict Handstand Push-ups
60 Double Unders
300m run
6 Strict Handstand Push-ups
40 Double Unders
200m run
4 Strict Handstand Push-ups
20 Double Unders
100m run

Saturday, November 25th 2017

Felix H.

Partner WOD

3 Rounds Each for total reps:

2 Minutes to complete
400m run
Max Double Unders

1 Minutes to complete
Max Shoulder to Overhead (95/65)

1 Minute to complete
Max Burpee Pull-ups

1 Minute to complete
Max Hang Squat Clean (95/65)