Wednesday

Nov 30, 2016

  Pre WOD Every 3 minutes on the minute for 18 minutes complete.. 5 back squats Building weight Workout of the Day 3 rounds for time 20 hang power snatch (#75/#55) 15 box jumps (24"/20") 10 lateral over the bar burpees  


Tuesday

Nov 29, 2016

Pre WOD Push press 5 X 5 Workout of the Day 4 rounds 3:00 as many rounds as possible 15 kettlebell swings (24/16) 10 weighted box step overs (24"/20") 5 strict toes to bar 1:00 rest    


Monday

Nov 28, 2016

Pre WOD 20 muscle ups (strict if possible) or MU skill work OR 40 ring rows and 40 ring dips (partition as necessary) Workout of the Day For time 1000 meter row 100 double unders 800m row 80 DU's 600m row 60 DU's 400m row 40 DU's 200m row 20 DU's  


Friday

Nov 25, 2016

Workout of the Day 6:00 Partner 1: 250/200 meter row Partner 2: AMRAP 6 lunges (L+R=1)/6 barbell situps (#45/#35) 2:00 rest 6:00 Partner 1: 250/200 meter row Partner 2: AMRAP  9 jumping squats/9 barbell rows (#95/#65) 2:00 rest 6:00 Partner 1: 250/200 meter row Partner 2: AMRAP 12 deadlifts (#135/#95)/12 pushups Switch with partner every 250/200 meters, pick up where partner left off  


Wednesday

Nov 23, 2016

Workout of the Day "Artie" 20 minutes as many rounds as possible 5 pullups 10 pushups 15 squats 5 pullups 10 thrusters (#95/#65) Post WOD 30 V ups


Tuesday

Nov 22, 2016

Pre WOD Front rack weighted step ups 5 X 10 (5R/5L) Workout of the Day Every minute on the minute for 14 minutes Even: 7 deadlifts (.75 x BW/BW/1.5 x BW) Odd: AMRAP double unders


Monday

Nov 21, 2016

Pre WOD 5 rounds not for time 5 bent over barbell rows 10-15 GHD situps Workout of the Day 4 rounds 3:00 AMRAP 3 sumo deadlift high pull (#95/#65) 6 push press 9 front squats 1:00 rest  


Friday

Nov 18, 2016

Pre WOD Every minute on the minute for 15 minutes 1st minute: 5 push press 2nd minute: 5 ring dips 3rd minute: 10 hand release pushups Workout of the Day 20 minutes "Death by 10 meters and burpees"


Thursday

Nov 17, 2016

Pre WOD 5 rounds, not for time 1 rope climb (legless if possible) 10 weighted back extensions Workout of the Day 5 rounds 2:00 250/200 meter row AMRAP dumbbell snatch (#50/#30) 1:00 rest


Wednesday

Nov 16, 2016

Workout of the Day Every 2:00 on the minute, complete.. 9 bent over barbell rows 6 hang power cleans 3 thrusters Post weight used to board Post WOD 5 rounds, not for time 5 barbell rollouts 1:00 front plank hold 1:00 rest  


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