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#

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

16
Nov

WOD 11.16.2017

HEAVY DAY Thruster/Push Press/Push Jerk/Split Jerk 1-1-1-1-1-1-1 **each movement must be done without dropping the bar*** Cash Out: 4×10 GHD Hip extensions *plate on chest if possible**

15
Nov

WOD 11.15.2017

HSW accumulate :30sec nose and toes to wall – if ready progress to lifting hands or shoulder taps or walking sideways down wall For Time: 100 Burpee box jump overs **1 min on, 1 min off**

14
Nov

WOD 11.14.2016

3 Rounds: 10 CTB pull ups 15 Power Snatch 95#/65# 4×10 bottom up KB strict Press Cash Out: accumulate 30 dips (ring or fixed), 1 min of hollow body holds, 50 striaght leg sit ups

13
Nov

WOD 11.13.2017

13 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% For Time: 20 Cal Bike 20 C&J 135#95# 20 cal bike

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