Call Us: (440) 427-4656

12.11.19 Monday

18
Nov

12.11.19 Monday

Black Friday deals in The Boxshop, Starting November 23rd check your inbox for details!!

after this week we will have a heavy singles week with a de-load week to follow. Keep your training solid and focused going into the holiday season. This week we will re test some WOD’s from previous weeks (hope you kept track)

 RX: (ref 12.11.12)
Push Press – heavy 6, 95% x 6, 90% x 6
Back squat – heavy 6, 95% x 6, 90% x 6

Rx+ (ref 12.11.12)
Jerk behind the neck – 3RM; 95% x 3, 90% x 3
Push Press – 6RM, 95% x 6, 90% x 6
Back squat – 6RM, 95% x 6, 90% x 6
Jerk dip squat – 6RM, 95% x 6, 90% x 6

WOD: (ref 12.10.29)
1min ME HSPU
45sec rest
1min ME Chin-ups
60sec rest
then

3 rounds
10 Kb Snatches (total) (53/35)
10 Pull-ups
1 rope climb

HSPU/NPush: day 7

4 Responses

  1. Bw: 213

    Jerk behind the neck – 200×3 (H) 190×3 180×3
    Push Press – 145×6 (H) 135×6 125×6
    Back squat – 225×6 (H) 215×6 205×6
    Jerk dip squat – 235×6 (H) 225×6 215×6

    Hspu 13 (5)
    Chins 16 (14)

    Wod As rx’ed 3:21 (3:21)

    (Hspu x 7) /(Npush x 6)

  2. Lacretta

    Push Press x 6/83lbs
    Back squat x 6/103lbs

    WOD
    1min ME Modified HSPU/20
    1min ME Band Chin-ups/13

    3 rounds
    10 Kb Snatches
    10 Band Pull-ups
    2 Modified rope climb
    WOD Time: 9:09

    NPush: day 7