homelymatt

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November 2019

WOD for Friday, Nov 29, 2019

Deadlift 6 x6

  • @30X1; Deadlift 6 x6

60 sec rest

  • @2121; Goblet Squat 10 reps

60 sec rest

  • @20X1; Strict HSPU 6 to 4 reps

60 sec rest

Post Deadlift load

MAP 8 (C)

2x 15 min Piece of with 5min rest b/t:
– 5 min Row (cal)
– 5 min Byke or Flywheel Byke (cal)
– 5 min AMRAP:
* 20 Box Step-over
* 30 sec Rope Jump

REPEATABLE & SUSTAINABLE (each split same time)

Note your worst piece result and note each split part

WOD for Thursday, Nov 28, 2019

Back Squat 6 x5

Back Squat @30X1
6 Reps x 5 sets

60 sec rest then:

8 to 6 Strict Pullup @30X1 after each sets (if light add a DB, if heavy use a band)

Post Back Squat Load

28112019

For Time:
– 50 PVC OH alt Lunges
– 30 American Swing
– 90 sec rest
– 30 PVC OH alt Lunges
– 15 American Swing
– 45 sec rest
– 15 PVC OH alt Lunges
– 5 American Swing

Look for a good and tall posture during the OH Lunges, light means control

WOD for Wednesday, Nov 27, 2019

Deadlift 6 x5

@30X1; Deadlift
6 Reps x 5 sets (Progress from past week)

Push Press 6 x5

Push Press 6 x5
Take 1 – 2 sec stop @ the top

MAP 8 (B)

2x 15 min Piece of with 5min rest b/t:
With a Partner perform:
A – 20/15 cal Row / Byke
B – 15/10 Air Squat in 20m (10+10) Farmer's Carry

REPEATABLE & SUSTAINABLE (each split same time)

Note your worst piece result and note each split part

WOD for Tuesday, Nov 26, 2019

Power Clean 3 x5

Power Clean 3 reps x5 sets

60 sec rest

Kipping HSPU / DB Push Press 8 to 5 reps

60 sec rest

26112019

For Time (TC 5min):
– 9-6-3 Rx + Lx KB DL*
* 30 sec rest b/t side
– 12 – 8 – 4 Pullup

Post total time

5 min calories Test

5 min Row or Byke calories

WOD for Monday, Nov 25, 2019

Shoulder Press 6 x5

Shoulder Press @20X1
6 Reps x 5 sets (Progress from past week)

60 sec rest then:

Single Arm KB Box Step-up 8 reps (box #50)

MAP 8 (A)

2x 15 min Piece of with 5min rest b/t:
– 5min Row (cal)
* 1min Air Squat
* 1min 15" Plank + 15" Pushup x2
* 1min Down & Up
* 1min Alt Lunges
* 1min Box Jump (step-down)
– 2:30min Byke (cal)
– 2:30min Rope Jump (No Double-unders)

REPEATABLE & SUSTAINABLE same result

Note:
– Post your lower result and note each round total score

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