Monthly Archives: November 2018

WOD for 11.12.18

Strength:
Snatch
1) 4x 1 Snatch Pull + 1 Hang High Pull +
1 Hang Power Snatch
2) 3x 1 Hang Power Snatch + 1 Hang Squat Snatch



Metcon:

10-20-30-40
Russian KB Swings (53/35)
Push Press (95/65)
Double Unders

WOD for 11.10.18

Strength:


Metcon:
Slog:
15 Min AMRAP
10 Thrusters (95/65)
10 Burpee Box Jumps
400m Run

3 Minutes Rest

12 Min AMRAP
10 Dead Lifts (135/95)
10 Burpees Box Jumps
400m Run

3 Minutes Rest

10 Min AMRAP
10 Toes to Bar
10 Burpee Box Jumps
400m Run



WOD for 11.9.18

Strength:
Skill:
Double Unders




Metcon:

"Jackie"
1000m Row
50 Thrusters (45/35)
30 Pull-ups

WOD for 11.8.18

Strength:
Dead Lifts
5x6 @ 80% 1RM



Metcon:

25-20-15-10-5
Hang Power Snatch (55/75)
Box Jumps (24"/20")

WOD for 11.7.18

Strength:
Lift:
1) Push Press
5x8

2) Strict Pull-ups
5x6



Metcon:

5 Rounds
100m Farmer Carry (2x53/35)
10 Burpees
20 Sit-ups