Monthly Archives: November 2016

WOD for 12.1.16

Strength:
RDL
5x6
*Moderately High Intensity



Metcon:

5 Rounds for time
10 Dead Lifts (135/95)
20 Butterfly Sit-ups
30 Double Unders

WOD for 11.28.16

Strength:
Clean and Jerk
1) 2 Squats Cleans + 1 Split Jerk
2) 1 Power Clean + 1 Push Jerk + 1 Split Jerk"


Metcon:
For time:
30-20-10
Burpee Box Jumps (24"/20")
Hang Snatch (75/55)

WOD for 11.26.16

Strength:


Metcon:
Slog:
1000m Row
30 OH Squats (95/65)
50 Double Unders (100 Singles)
30 Power Cleans 95/65)
50 Double Unders
30 Push Press (95/65)
50 Double Unders
30 Front Squats (95/65)
50 Double Unders
30 Power Snatch (95/65)
50 Double Unders
1000m Row