Archives November 2017

30
Nov

WOD 11.30.2017

HEAVY DAY no clock take time score is load 3 Hang Power Cleans 2 Front Squats 1 Split Jerk **each movement must be done without dropping the bar***

29
Nov

WOD 11.29.2017

DIANE 21-15-9 Deadlifts 225#/155# HSPU

28
Nov

WOD 11.28.2017

2 Rounds 20 Wallballs 20 SDHP 95#/65# 20 Hang Power Snatch 20 Box jumps 20 Front Rack Lunges Cash Out: 5×10 Renegade rows (50R + 50L total)

26
Nov

WOD 11.27.2017

27 HSW 2×20 handstand shrugs off box or facing wall.  If ready progress to lifting hands or shoulder taps or walking sideways down wall Back Squat 1×5@60% TM**, 1×5@80% 3×5@85% +10#/5# from last week For time: 200 Dubs **every time you break 15/10 cal on the bike Cash out: 125 pump sit ups

24
Nov

WOD 11.24.2017

21-15-9 Cal on Bike, Pull ups, Push Press 95#/65#

23
Nov

WOD 11.23.2017

HAPPY THANKSGIVING FEEKS 100M shuttle = 5M/10M/15M/20M Out touch the ground back touch the ground

22
Nov

WOD 11.22.2017

HEAVY DAY 10 Rounds: increase weight every 2 rounds (5x’s) last 2 rounds heaviest**do not drop the bar one round starts* 4 Deadlifts 4 Hang Power Cleans 4 Front Rack Lunges 125#/85#

21
Nov

WOD 11.21.2017

5 Rounds 10 Kettlebell Chain (Swing, C & Jerk, Snatch) R+L=2 15 TTB 20 Sit Ups Cash Out: 4×75′ Overhead walk with the spud straps AHAP

20
Nov

WOD 11.20.2017

HSW accumulate :30sec nose and toes to wall – if ready progress to lifting hands or shoulder taps or walking sideways down wall Back Squat 1×5@60% TM**, 1×5@80% 3×5@85% +10#/5# from last week EMOM 7: 15 Wallballs then max push ups in time remaining Cash Out: Accumulate 40/30 Weighted pull ups

17
Nov

WOD 11.17.2017

For time: 25 Pull Ups 50 cal row 100 OHS 45#/35# 50 Box Jumps 25 PullUps Cash Out: 4×20 legs over parallettes x 20 sec hollow body rocks

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