Monthly Archives: November 2018

WOD for 11.17.18

Strength:


Metcon:
5 Rounds
1000m Row
15 Box Jumps
15 Push-ups
15 Plate Sit-ups (25/15)
15 Dead Lifts (225/155)

WOD for 11.16.18

Strength:


Metcon:
20min AMRAP
10 Power Cleans (135/95)
20 Wall Balls (20/14)
40 Double Unders

Mobility

WOD for 11.15.18

Strength:
Dead Lifts
5x4 @ 90% 1RM



Metcon:

3 Rounds
10 Front Rack Lunges (95/65)
10 Push-ups
2 Rope Climbs

100 Jumping Lunges

3 Rounds
10 Front Rack Lunges
10 Push-ups
2 Rope Climbs

WOD for 11.14.18

Strength:
Strict Chin-ups
5x8


Metcon:

5 Rounds
20 Burpees
10 Left Arm DB Snatch (45/35)
20 Sit-ups
10 Right Arm DB Snatch

***Every 2 minutes do 5 kipping pull-ups***

WOD for 11.13.18

Strength:
Back Squats
1) 10min E2MOM
6 Reps @ 70% 1RM

2) Back Pause Squats
5x3 @ 70% 1RM



Metcon:

10 Min AMRAP
10 Front Squats (95/65)
10 Box Jumps (24"/20")