WODS

22 November 2017

STRENGTH: Deadlift x3 EOM 5 rounds WOD: 9 Min AMRAP 15 Push Press 115/85 (L3) 85/55 (L2) 45/35 (L1) 30 DU's

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20171021

"Gwen" 15-12-9 Clean and Jerks *Each set must be done without resting the bar on the ground *Even a re-grip is considered a foul *Use the same load for each...

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20 November 2017

STRENGTH: 1 Snatch from the Hip + 1 Snatch from the Knee EMOM 9 Min WOD: 3 RFT 15 SDHP 95/65 (L3) 65/45 (L2) 45/35 (L1) 25 Wall Ball 30/20 (L3) 20/12 (L2) 12/12 low (L1)

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18 November 2017

Twisted Karen 250 Wall Balls (20/12) 100 Double-Unders Together (each) * Every Other Minute, on the Minute - both partners do 5 burpees.

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16 November 2017

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) 20 Burpees

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15 November 2017

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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14 November 2017

STRENGTH: 1 Clean + 1 Jerk EMOM 8 Min WOD: 9 Min AMRAP 6 Turkish Get Ups 1 Round of Cindy 6 Turkish Get Ups 2 Rounds of Cindy 6 Turkish Get Ups 3 Rounds of Cindy Etc.

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13 November 2017

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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11 November 2017

With a Partner: EMOM for 18 mins: Mins 1, 4, 7, 10, 13, 16: 20 Burpees Mins 2, 5, 8, 11, 14, 17: 40 Double Unders / 120 Singles Mins 3, 6, 9, 12, 15, 18: 14 Thrusters 95/65 Split the reps with your partner per minute, partners work at the same time.

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9 November 2017

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

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