Monday, November 21, 2016

11-21-wod
 

Rest / Make-up / Mobility

Sunday, November 20, 2016

11-20-wod
 

Strength

Squat

 

Conditioning

As many shoulder press (115#/80#) as possible in 8 minutes.

* 50 double unders every time the bar is dropped 

Saturday, November 19, 2016

11-19-wod
 

Partner WOD

Friday, November 18, 2016

11-18-wod
 

Rest / Make-up / Mobility

Thursday, November 17, 2016

11-17fix-wod
 

Strength

Squat

 

Conditioning

3 Rounds for time of:

33 Air squats

22 Deadlift (185#/135#)

11 Hang power cleans (185#/135#)

Wednesday, November 16, 2016

11-16-wod
 

2 Rounds for time of:

30 Calorie row

15 Shoulder press (115#/80#)

30 Calorie row

15 Handstand push ups

30 Calorie row

15 Bench press (155#/105#)

Tuesday, November 15, 2016

11-15-wod
 

Strength

Squat

 

Conditioning

5 Rounds for time of:

200m Run

20 Thrusters (45#/35#)

10 Toes to bar

Monday, November 14, 2016

Today’s 9:30am make-up session is cancelled.

 
11-14-wod
 

Rest / Make-up / Mobility

Sunday, November 13, 2016

11-13-wod
 

Strength

Squat

 

Conditioning

21-15-9 reps of:

 KB swings (70#/53#)

Burpees

Pull ups

Saturday, November 12, 2016

11-12-wod
 

Conditioning

4 Rounds for time of:

100 Double unders

10 Front rack lunges (155#/105#)

400m Run