Archives November 2016

30
Nov

WOD 11.30.2016

  30 21 Thrusters 95#/65# rest 2 min 15 thrusters 115#/75# rest 2 min 9 Thrusters 135#/95# **Wait until everyone is done then start together: AMRAP 4 20 Hang Power Cleans 155#/105# them max reps TTB *Rest 3 Min** AMRAP 4 20 Hang Power Cleans 155#/105# them max reps Russian Swings

29
Nov

WOD 11.29.2016

  29 Bench Press – Work up to a 2RM (15-17 min) A) 25 Curtis Press for time 115#/75# (Power clean + Lunge L + Lunge R + Push Press=1) B) AMRAP 8 30 Dubs 15 Burpees 4×10 Single arm DB Rows AHAP

29
Nov

WOD 11.28.2016

  28 Front Squat: Work up to a 2RM (15-17 min) For Time: 12 Deadlifts 225#/155 40 wallballs 9 Deads 30 Wallballs 6 Deads 20 Wallballs 3 Deads 10 Wallballs Core: 3x’s 30 sec flutter kicks 30 sec plank hold

22
Nov

WOD 11.22.2016

  22 Bench Press – Work up to a 2RM (15-17 min) Amrap 12 30 dubs 10 Burpee box jumps 5 Clean & Jerks 135#/95# Cash out: 5 Rounds:5 strict pull ups x 5 strict dips (any apparatus) weighted if possible

21
Nov

11.21.2016

  Front Squat: Work up to a 2RM (15-17 min) 7 Rounds (go for unbroken rounds) 7 SDHP 95#/65# 7 Front Squats 7 Push Jerks Core Cash Out: 3x 25 Hollow body rocks 25 sit ups 25 legs over parallettes

1
Nov

WOD 11.1.2016

  Work up to a 2RM Floor Press (15ish min) 5 Rounds Unbroken Rounds (12/15 min) 5 Deadlifts + 5 Hang Power Cleans + 5 Front Squats *Add Weight Every Round Score=time + heaviest weight AMRAP 10 5 double squat box jumps 5 Push ups 5 legit mountain climbers (get knee to elbow)

1
Nov

WOD 10.31.2016

  Work up to a 2RM Overhead Squat 5 Rounds 6 Power Snatch 95/65 RX 115/75 RX+9 Burpees to a 6″ target 12 TTB 5×3 strict handstand negatives 3-5 second decent 5x 20 hollow body rocks