WOD

Tuesday 11-28-17

1. Buy In For Quality: 15-12-9-6-3 Handstand Push-ups Toes to Bar 2. Metcon For Time: Row 2,000 Meters

Monday 11-27-17

1. Strength Back Squat 5 Reps @ 70% 5 Reps @ 73% 4 Reps @ 76% 4 Reps @ 79% 3 Reps @ 82% 3 Reps @ 82% 2. Metcon 3 Rounds: 10 Power Snatches (115/80) 20 Box Jump Overs (24/20) 30 Wallballs (20/14)

Friday 11-17-17

1. Buy In Back Squat 5×3 2. Metcon “Leg Stand” 8 Rounds: :20 Seconds Back Squats (45/35) :10 Seconds Rest :20 Seconds Double Unders :10 Seconds Rest

Thursday 11-16-17

1. Buy In AMRAP 10: Meter Row On the 1:00 – 15 AbMat Sit-Ups On the 2:00 – 12 AbMat Sit-Ups On the 3:00 – 9 AbMat Sit-Ups On the 4:00 – 15 AbMat Sit-Ups On the 5:00 – 12 AbMat Sit-Ups On the 6:00 – 9 AbMat Sit-Ups On the 7:00 – 15 AbMat Sit-Ups On the 8:00 – 12 AbMat...

Wednesday 11-15-17

1. Buy In 1-2-3-4-5-6-7-8-9-10 Unbroken Chest to Bar Pull-Ups Rest 2:00 10-9-8-7-6-5-4-3-2-1 Unbroken Toes to Bar 2. Strength “Doce” AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4: 27/21 Calorie Row 21 Power...

Tuesday 11-14-17

1. Buy In/Strength On the Minute x 10 2 Power Snatches 2. Metcon “Run Down” 4 Rounds: 15 Power Snatches (75/55) 30 Double Unders 200 Meter Run

Monday 11-13-17

1. Strength  Front Squat 4 Rounds: In a :30 Second Window: Max reps @ 70% Rest 2:30 between sets 2. Metcon For Time: 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lb) 30 Lunges 30 Knees-to-Elbows 30 Push Press (45/35 lb) 30 Back Extensions 30...

Friday 11-10-17

1. Buy In 3 Rounds For Quality: 20 GHD Sit-Ups 10 Hip and Back Extensions Accumulate 1:00 L-Sit 2. Metcon 5 Rounds: On the 4:00 400 Meter Run 1 Round of “DT” (155/105) Score is your slowest round “DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push...

Thursday 11-09-17

1. Strength  On the 2:00 x 7: 3 Hang Squat Cleans + 1 Jerk On the 2:00 x 5: 2 Front Squats On the Minute x 3: 1 Front Squat 2. Metcon 3 Rounds: 7 Ring Muscle-Ups 50 Air Squats 10 Hang Power Snatches (115/80)  

Wednesday – 11-08-17

1. Strength  5x3 Deadlift 2. Metcon In teams of 2 AMRAP 18 7 deadlifts 225/156 100 m run 7/5 Calorie bike Partners complete full round, then switch.

Tuesday – 11/7/17

1. Strength Strict Handstand Push-Ups 2 Rounds: 60% of Max Unbroken Strict Handstand Push Ups 50% of Max Unbroken Strict Handstand Push Ups 40% of Max Unbroken Strict Handstand Push Ups Rest as little as possible between unbroken sets. Rest 2:00 between rounds 2....

Monday 11-6-17

1. Strength Squat Snatch Complex One the 1:30 X 7 Hang Squat Snatch + Squat Snatch Drop between repetitions. Building in weight 2. Metcon AMRAP 7: 3 Thrusters (95/65lbs) 3 Lateral Burpees 6 Thrusters (95/65lbs) 6 Lateral Burpees 9 Thrusters (95/65lbs) 9 Lateral...

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