WODS: Nov 18 – 24

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How To Be Successful

Our weekly program will make you fitter. You’ll be stronger, better conditioned, and feel a whole lot better in your body.

As you become highly fit, you might develop highly specific fitness goals. To reach those type of goals, please contact Madoc or Scott to have a free consultation on how personalized training can help you.


A: Sumo Deadlift, build to a heavy 3 in 15′ (Match or Exceed lift on 11/13/19 if possible)
B1: Sumo Deadlift, 4×8-10@21×1, R30″, 70-75% of “A”
B2: Barbell Hip Thruster, 4×8-10, R60″
C: 3 rounds
10 GHD Hip Extension
10 Goblet Wide Stance Box Squat
5/5 1 leg KB/DB Deadlift
D: 2-3 rounds
10 Hanging Knee Raise/Kick Out
15 Straight Arm Plate Trunk Curlup
15/15 Garhammer Raise


A:Wrist Prep, 2x, 5′ cap
3 position wrist pushup seq
2x Pronated Wrist Roller
2x Supinated Wrist Roller
30/30/30 Flick Water in A/T/Y

B: Handstand Work, 10′
2-3 rounds
30-60″ inversion
10 lunge up or tuck ups
10 HS shrugs

C: HSPU Practice, accumulate 20 Strict HSPU in 10′

C: 3 rounds
5-10 Strict L-Sit C2B Pullups
10/10 Diagonal K2E
10/10 Hanging Hand switches


A: Back Squat*, build to a heavy 3 in 15.
B: Back Squat*, 8×3, 75-80% of “A”, RAN
C: 2x, with 50% of “A”
15-25 Heel Elevated Weighted Calf Raise
15-25 Toe Elevated Weighted Calf Raise
D: 2-3 rounds
10 Strict Toes to Bar
15 Straight Arm Plate Trunk Curlup
15/15 Garhammer Raise

*Best squat form possible – this may end up being some other variation than the back squat


A: Squat Clean, Review and Build to Part “B” working weight, 15′.
B: “Elizabeth”
21-15-9 For Time
Squat Cleans 135/95#
Ring Dips


A: Push Press, review and build to heavy 3 in 15″
B1: Push Press, 5×5@31×1, start at 75% of “A”, R60″
B2: Weighted Chin-up, 5×3-5@21×1, R60″”
C: 4 rounds
15 Ball Slams
15 Trunk Curlup with Ball
15 Hanging Knee Raises with Ball between ankles


10-9-8-7-6-5-4-3-2-1 rep rounds:
Deadlift @70%1RM
Banded Pushups
DB Squat Cleans 45/30 lbs/hand


last Sunday of month, gym closed.


Gymnastics 1
Same as 11/19/19 main class WOD”

Gymnastics 2
A: Wrist Prep, 3x or 5′ cap
Wrist Pushup Seq, 10x each
Wrist Circles with hands in fists, 40 each direction
Supinated Wrist Roller
Pronated Wrist Roller
Flick Water, 30/30/30

B: Shoulder Prep, 2x or 5′ cap
Rapid Straight Arm Micro Circle A/T/Y/I, 20/20/20/20 each direction
Supinated straight arm band pull apart, 20
Banded Facepull/Ext Rotation, 10
Kneeling/Elbow supported tricep stretch

C: Rolling Review – Forward and Ukemi style rolls, 10′ Or 15-20 reps

D: Cartwheel Review – 15-20 reps each side, 10′ Cap


Conditioning 1
A: 10′ Aerobic Prep, RPE 5/6, Nasal Breathing
B: Any C2 ERG, 15-20 rounds
20″ RPE 8/9 (track work done with any metric, match this across as many rounds as possible)
60″ RPE 5/6, Nasal Breathing/Recovery
C: 10′ Cooldown/recovery”
Conditioning 2
A: 10′ Aerobic Prep
B: For time
Run 200m
40 Burpees
Run 400m
30 Burpees
Run 600m
20 Burpees
Run 800m
10 Burpees
C: 10′ Cooldown

Daily Warm up

General body warm up if you are early to class.

Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
Elbow Plank 60″
TGU, 2/2
Kneeling KB Halo 5/5
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Swing, 15-20
KB Clean/Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
10 Single Leg Calf Raise From Heel elevated position
20-30 Steps each edge of foot

Daily Cool down

Supine Recovery Belly Breathing, 10-15 Breaths
Brettzel, 30″/30″
Down Dog/Cobra/Child’s Pose, 3-5x
Banded Lat distraction / Lat Stretch & Reach

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