201 Workouts of the Week

  • WODS: Week of Nov 16
    Monday

    Warmup B

    All classes (gym & Zoom)

    A. Front Squat: build to a max in 10 min

    B. “Helen” – 3 rounds for time:
    Run 400m
    21 KB Swings 53/36 lb
    12 Pullups

    C. Range work:
    Wall Death Stretch x 90 sec/side
    Diagonal Stretch x 10/side
    Diagonal DB SL Deadlift 2 x 5/side

    Tuesday

    Warmup A

    All classes (gym & Zoom)

    “Pittock”

    Male Rx/Female Rx
    30 Goblet Squats 24/16 KG
    30 Deadlifts 135/85
    30 Jumping Pullups wrist/mid forearm
    30 Pushups / Strict Press #35

    20 Front Squat 135/85
    20 Power Clean 135/85
    20 Bar Dips / Push ups
    20 Strict Pullups / 10 Pullups

    10 Power Snatch 135/85
    10 L/R Pistols
    10 Strict HSPU / Bar Dips
    5 Strict Muscle Ups / 1 Strict Muscle Up

    There is a 20 min time cap on each tier. If you complete the 30 rep tier in under 20 min, you get 20 more min to work to try to finish the 20 rep tier. If you get that done in under 40 total minutes, then you get another 20 min to try to complete the 10s.

    Thanks everyone for all of your hard work & great memories!

    Be well, and stay strong!!

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