Monthly Archives: November 2018

WOD for 12.1.18

Strength:


Metcon:
5-10-15-20-15-10-5
Calorie Row
Wall Balls (20/14)
Power Cleans (135/95)
Butterfly Sit-ups
Burpees Over Rower

WOD for 11.29.18

Strength:
Dead Lifts
5x8 @ 70% 1RM



Metcon:

10min Ascending Reps
5-10-15-20...
Russian KB Swings (53/35)
Push Press (95/65)

WOD for 11.28.18

Strength:
No Lift

Metcon:

4 Rounds for time
200m Med Ball Run (20/14)
20 Burpees
10 Pull-ups
200 Med Ball Run
20 Push-ups
10 Pull-ups

WOD for 11.27.18

Strength:
Back Squats
5x6 @ 80% 1RM



Metcon:

4 Rounds
15 Front Squats (95/65)
50 Double Unders