Monday, November 7, 2016

11-7-wod
 

Rest / Make-up / Mobility

Sunday, November 6, 2016

11-6-wod
 

For time:

100 Calorie row

90 KB swings (70#/53#)

80 Calorie row

70 Burpees

60 Calorie row

50 Toes to bar

40 Calorie row

30 Box jumps (30″/24″)

20 Calorie row

10 Strict handstand push ups

Saturday, November 5, 2016

11-5-wod
 

Strength

Squat

 

Conditioning

15-12-9 reps of:

Thrusters (135#/95#)

Chest to bar pull ups

Friday, November 4, 2016

11-4-wod
 

Rest / Make-up / Mobility

Thursday, November 3, 2016

11-3-wod
 

5×1 Shoulder press

5×3 Push press

5×5 Push jerk

Wednesday, November 2, 2016

11-2-wod
 

Strength

Squat

 

Conditioning

3 Rounds for time of:

Run 800m

30 KB swings (70#/53#)

Tuesday, November 1, 2016

11-1-wod

 

Skill

Snatch

 

Conditioning

5 Rounds of:

5 Hang power snatch (115#/105#)

8 Chest to bar pull ups

Monday, October 31, 2016

pumpkin
 

Rest / Make-up / Mobility

Sunday, October 30, 2016

10-30-wod

 

Strength

Squat

 

Conditioning

50 Double unders

50 Sit ups

10 OHWL (45#/25#)

40 Double unders

40 Sit ups

10 OHWL (45#/25#)

30 Double unders

30 Sit ups

10 OHWL (45#/25#)

20 Double unders

20 Sit ups

10 OHWL (45#/25#)

10 Double unders

10 Sit ups

10 OHWL (45#/25#)

Saturday, October 29, 2016

Breast Cancer Awareness WOD

Wear Pink!

 
B4B
 

“Grace”

30 Clean & jerk for time.

Rest 5 minutes

As many bar facing burpees as possible in 5 minutes.