Monthly Archives: November 2017

WOD for 11.30.17

Strength:
Dead Lifts
Find your 5RM



Metcon:

30-20-10
Front Rack Lunges (95/65)
Power Snatch
Run 600m, 400m, 200m

WOD for 11.29.17

Strength:
5 Round Super Set
5 Strict Press
10 Ring Rows



Metcon:

5 Rounds
10 Pull-ups
15 Push Press (95/65)
100m Farmer Carry (2x53/35)

WOD for 11.28.17

Strength:
Front Squats
5x4 @ 90% 1RM



Metcon:

For Time
11 Toes to Bar
28 Push-ups
89 Wall Balls (20/14)

WOD for 11.27.17

Strength:
Snatch
1) 5x 1 Hang High Pull + 1 Hang Power Snatch
2) 3x 1 Hang Power Snatch +1 OH Squat


Metcon:

15min AMRAP
10 Power Cleans (135/85)
10 Burpee Box Jumps (24"/20")
200m Run