12.1.16

A.
Clean 1RM
-15 minutes to establish a
technical Max for the day 
 
then take
80% x 5 x 3
 
B.
7 Rounds
Every 2 minutes complete
8- Burpee box over
6- Deadlift 225/155
6- Pistol squats
 

 

By |November 30, 2016|WOD|0 Comments

11.30.16

A.
Skill Work

B.
Snatch Balance
6×2
-increase by 3-5% from last week
 
C.
Split Jerk
6×2
-increase by 3-5% from last week
 
D.
Abwod

 

By |November 29, 2016|WOD|0 Comments

11.29.16

A.
Bench Press
4x6x78%
 
B.
Pull Up 
3xME
 
C.
3 minute round(s)
8- Burpees
3- Muscle Ups
4- Power Clean 185/130
5- HSPU, Strict
 
-Increase each movement by one repetition every 3 minutes
until a full round can not be completed within 3 minutes.

 

By |November 28, 2016|WOD|0 Comments

11.28.16

A.
Back Squat
3x3x90%;

rest 3 minutes
Complete 1 set of
Back Squat at bodyweight to failure.
 
B.
Clean Deadlift
3x5x105% of 1RM Clean
 
C.
Emom 12
10- T2B
20- Jumping Lunge
10- DB power clean push press

 

By |November 27, 2016|WOD|0 Comments

11.26.16

Rankel
20 AMRAP
 
6- Deadlift 225/155 
7- Burpee pull-ups
10- Kettlebell swings 70/53 
Run 200 meters

 

By |November 25, 2016|WOD|0 Comments