WOD Drills:

(12 minutes/3 rounds)

High Knee Skips x 25

Scapular Pull Ups x 10

Rope Climb x 1

Pistol Hold x :30 each leg

Pistols x 3 each leg

(12 minutes/3 rounds)

High Knee Skips x 25

Scapular Pull Ups x 10

Rope Climb x 1

Pistol Hold x :30 each leg

Pistols x 3 each leg

Workout of the Day:

For time:

200 single unders

4 rope climbs, legless

20 pistols, total

150 single unders

3 rope climbs

15 pistols

100 single unders

2 rope climbs

10 pistols

50 single unders

1 rope climb

5 pistols

**Substitute 4x chin ups for rope climbs.*

Repeat from 11/1/16

For time:

200 single unders

4 rope climbs, legless

20 pistols, total

150 single unders

3 rope climbs

15 pistols

100 single unders

2 rope climbs

10 pistols

50 single unders

1 rope climb

5 pistols

Repeat from 11/1/16

(13 minutes/4 rounds)

DB Deadlift x 10

DB Push Press x 10 alternating hands

Deadbugs x 5

Tea Cups x 5 each

Run 200m

DB Deadlift x 10

DB Push Press x 10 alternating hands

Deadbugs x 5

Tea Cups x 5 each

Run 200m

Workout of the Day:

Three rounds for time:

14 Dumbbell deadlifts

14 Dumbbell presses, alternating

14 Dumbbell deadlifts

14 Dumbbell presses, alternating

Run 500m

Men use two 45 LBS DB

Women use two 25 LBS DB

Three rounds for time:

14 Dumbbell deadlifts

14 Dumbbell presses, alternating

14 Dumbbell deadlifts

14 Dumbbell presses, alternating

Run 500m

Men use two 45 LBS DB

Women use two 25 LBS DB

(12 minutes/4 rounds)

DB Power Clean x 5

Walking Lunges x 8 steps

Banded rack stretch x :30 each

Kip Swing x 8

V-Ups x 8

Push Ups x 8

DB Power Clean x 5

Walking Lunges x 8 steps

Banded rack stretch x :30 each

Kip Swing x 8

V-Ups x 8

Push Ups x 8

Comp WOD:

Open WOD 17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then, 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 45 LBS dumbbells

Women use 35 LBS dumbbells

Open WOD 17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then, 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 45 LBS dumbbells

Women use 35 LBS dumbbells

(15 minutes / 4 rounds)

OH Squat x 5

Squatting Thoracic Rotations x 5 each way

Box Jumps x 5

Band Dislocates / Pull Aparts x 10

Sots Press x 10

Seal Walk x 10 mats

*Run x 200m every other round*

OH Squat x 5

Squatting Thoracic Rotations x 5 each way

Box Jumps x 5

Band Dislocates / Pull Aparts x 10

Sots Press x 10

Seal Walk x 10 mats

*Run x 200m every other round*

Workout of the Day:

For time:

200m Farmers carry

Then, four rounds:

9 Box jumps @ 30/24 inches

12 Overhead squats @ 95/65 LBS

15 Ring rows

Then,

200m Farmers carry

Men use two 24KG kettlebells on farmers carry.

Women use two 16KG kettlebells.

For time:

200m Farmers carry

Then, four rounds:

9 Box jumps @ 30/24 inches

12 Overhead squats @ 95/65 LBS

15 Ring rows

Then,

200m Farmers carry

Men use two 24KG kettlebells on farmers carry.

Women use two 16KG kettlebells.