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WOD

WOD for November 10, 2017


Strength/Skill: 5-5-3-3 Thrusters

WOD: 4RFT
10 shoulder presses (115/75)
Run 100m
10 Hang Snatches
Run 100m
10 Front Squats

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WOD

WOD for November 9, 2017


Strength/Skill: Kipping work and rope climbs

WOD: 800m run then:
10-9-8-7-6-5-4-3-2-1
DL (185/125)
HRPU

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WOD

WOD for November 8, 2017


Strength/Skill: 3 rounds of 10 DB clean and jerks, 10 DB bent over rows and 30 second hollow rock

WOD: 10 rounds
5 pull ups
10 burpees
Then 20 box jumps

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WOD

WOD for November 7, 2017


Strength/Skill: 5×5 Tempo Back Squats 31×1

WOD: 50 DUs
20 squat cleans (135/95)
20 T2B
20 jerks
20 v-ups
20 back squats
Run 200m

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WOD

WOD for November 6, 2017


Strength/Skill: 1RM Push Press

WOD: 12 min AMRAP
15 foot handstand walk (scaled 5 inch worms)
Run 100m
10 ring dips
20 DUs

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WOD

WOD for November 3, 2017


Strength/Skill: Bench Press 5 x 3 (75-80%)

WOD: Tabata
Lunges
Wall Balls (20/14)
Box Jumps (24/20)

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WOD

WOD for November 2, 2017


Skill/Strength: 1RM Deadlift

WOD: 3 RFT
Run 200m w/wallball (20/14)
20 medball cleans
10 SDHP (115/75)

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WOD

WOD for November 1, 2017


Strength/Skill: 10 KB strict presses and 30 v-ups for 3 rounds

WOD: 4 min AMRAP
20 KBS
20 DUs

Rest 2 mins

4 min AMRAP
5 squat snatches (115/75)
10 DB step ups (30/20)

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WOD

WOD for October 31, 2017

Strength/Skill: 5×5 clean and jerks

WOD: Halloween 20 AMRAP
Draw exercises from pumpkin and complete for 20 mins

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WOD

WOD for October 30, 2017


Strength/Skill: 3 rounds of 10 ring rows with feet elevated and down and back KB lunges

WOD: 2 RFT
500m row
40 Backsquats
30 Sit Ups
20 HRPUs
10 pull-ups