WODS

15 November 2018

STRENGTH: Deadlift x3 EMOM 7 Rounds WOD: 3 RFT: 20 OH Walking Lunge (per leg) 45/25 (L3) 25/15 (L2) 15/10 (L1) 15 SDHP 135/95 (L3) 95/65 (L2) 45/35 (L1)

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14 November 2018

STRENGTH: Benchpress x3 EMOM 9 Min WOD: 5 RFT: 30 DU's 15 Clean and Jerks 185/135 (L3) 135/85 (L2) 85/55 (L1)

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12 November 2018

STRENGTH: Back Squat x3 EMOM 9 Rounds WOD: 30-20-10 Snatch 115/75 (L3) 95/65 (L2) 45/35 (L1) 15-10-5 Box Jump 30/24 (L3) 24/20 (L2) 20/16 (L1)

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10 November 20182018

With a Partner Complete For Time: 111 Thrusters (75/55) After every 11 thrusters do 6 lunge steps with the barbell in the front Rack.  

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8 November 2018

STRENGTH: Bench Press 10,8,6,4,2 EOM - Record your heaviest set WOD: "Scottie" 11 Min AMRAP of: 5 Deadlifts 315/205 (L3) 225/155 (L2) 135/95 (L1) 18 Wall Ball 20/14 (L3) 15/12 (L2) 12/12 low (L1) 17 Bar over burpees

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7 November 2018

STRENGTH: Front Squat x3 EOM 5 Rounds WOD: 5 RFT: 10 KB Push Press 70/50 (L3) 50/35 (L2) 35/25 (L1) 100 M Farmer Carry

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6 November 2018

SKILL: 10 Min to practice MU's or DU's WOD: 800 M Run Then: 9 Min AMRAP of: 1 Rope Climb (L3) 3 strict PU's (L2) 2 PU's (However You Can) (L1) 10 Push-Ups

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5 November 2018

STRENGTH: 12 Min to warm up and practice technique then: Full Snatch from the Hip x3 EMOM 5 Rounds WOD: 3 RFT 22 Back Rack BB Step ups - 75/55 (L3) 55/35 (L2) 35/15 (L1) 22 T2B

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2 November 2018

"Filthy Fifty" For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35 lb) 50 Back Extensions 50 Wall Balls (20/14 lb) 50 Burpees 50 Double-Unders

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