11
Dec

WOD 12.11.2017

Back Squat 1×5@60% TM**, 1×5@80% 3×5@85% +10#/5# from last week OPEN 14.1 AMRAP 10 30 Dubs 15 Snatch 75#/55# 3×10 KBBottom up reverse lunge (same arm up as leg lunge) 3×75′ overhead spud strap walk

8
Dec

WOD 12.8.2017

SCOTTY Strength: Bench Press Work up to a 3RM then 4×3 @85% SCOTTY – AMRAP 11 5DL 315#/225# 18 Wallballs 11 Burpees over the bar Cash Out: 3x :20sec bottoms up 90degree KB hold superset 3x 15 GHD sit ups

7
Dec

WOD 12.7.2017

HSW 3×30 sec handstand holds (off box, wall walk or kick up) 3×4 reps sponge shifts https://www.youtube.com/watch?v=riMgdqcwqAk&t=16s Tabata: 8 Rounds :20 work :10 rest Alternating DB Snatch 50#/35#, Dubs, Sandbag to shoulder, Cash Out: 3×20 sec R+L each side isometric ring holds

4
Dec

WOD 12.4.2017

HSW 3×30 sec handstand holds (off box, wall walk or kick up) 2×10 HS shift & Lift Back Squat 1×5@60% TM**, 1×5@80% 3×5@85% +10#/5# from last week Cash Out: 3×20 Sandbag hold box step ups (R+L=2)

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