Monthly Archives: November 2017

WOD for 11.21.17

Strength:
Front Squat
5x6 @ 80% 1RM



Metcon:
42-30-18
Box Jumps (24"/20")
KB Squats (53/35)
400m Run
*2 laps after each round

WOD for 11.20.17

Strength:
Clean and Jerk
1) 4x 1 Power Clean + 1 Squat Clean + 1 Push Jerk
2) 3x 1 Clean + 1 Split Jerk




Metcon:

10 to 1
Power Snatch (95/65)
x2 Plate Sit-ups (25/15)
x3 Double Unders

WOD for 11.18.17

Strength:


Metcon:
Slog:
"Morrison"
50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24"/20")
Russian KB Swings (53/35)

WOD for 11.17.17

Strength:
Warmup/Lift
Turkish Get-ups
4x5/side




Metcon:

"Tabata Something Else"
8 Rounds :20/:10
Pull-ups
8 Rounds :20/:10
Push-ups
8 Rounds :20/:10
Sit-ups
8 Rounds :20/:10
Squats

Mobility

WOD for 11.16.17

Strength:
Weighted Box Steps
5x20




Metcon:

21-15-9
Push-ups
Dead Lifts (225/155)
Toes to Bar