Saturday Dec 02, 2017 Add your score Skill work WOD (12 minutes/ 4 rounds) 10 OH squats 10 Kip swings 5 Pull ups 5 Box jumps Row 8 Calories Complete as many rounds as possible in 12 minutes of: 25 pull-ups 50-calorie row 100 overhead squats 50 box jumps 25 pull-ups M 45-lb. barbell and 24-in. box F 45-lb. barbell and 20-in. box
Friday Dec 01, 2017 Add your score Skill work WOD (12 minutes/ 3 rounds) 400m Run 8 Wall balls 8 Kip swings 2 Muscle ups/ 8 pull ups 8 Push ups 4:00 AMRAP of: Wall balls @ 20/14 LBS Rest 1:30 3:00 AMRAP of: Muscle ups Rest 1:30 1:30 AMRAP of: Ring dips Rest 1:30 1:00 AMRAP of: Burpees
Thursday Nov 30, 2017 Add your score WOD WOD Drills (5 minutes - empty bar) 3 Clean scoops 3 Clean shrugs 3 Muscle cleans (5 minutes - light weight) 3 Clean shrugs 3 Power cleans 3 Hang squat cleans (8 minutes - building weight) 1 Power clean 1 Front squat 1 Squat clean Workout of the Day 10 minute EMOM: 1 Squat clean
Wednesday Nov 29, 2017 Add your score Skill work WOD (12 minutes/ 4 rounds) 8 Bench press 5 Pull ups 5 Cuban rotations Run/Row 200m For time: Row 1000/850m 20 Bench press @ 51% of metric Run 800m 20 Bench press
Tuesday Nov 28, 2017 Add your score Skill work WOD (12 minutes/ 4 rounds) 5 Deadlifts 3 Dead bugs 10 Push ups 20 Double unders 50-40-30-20-10 reps of: Double unders Sit ups Alternating with, 10-8-6-4-2 reps of: Deadlift @ 62% of metric
Monday Nov 27, 2017 Add your score Skill work WOD (12 minutes/ 4 rounds) 5 Clean & Press 5 Scapular pull ups / Rope pins 5 Dot drills 200m Run For time, complete 15-12-9 reps of: Clean & press @ 60% of metric After each round complete: 3 Rope climbs 400m Run
Saturday Nov 25, 2017 Add your score Skill work WOD (8 minutes/ 2 rounds) Find a team. 8 DB step ups 8 Push ups 8 Sit ups Row 8 calories Working in teams of 3, Complete 60-50-40-30-20 reps for time: Rowing for calories Burpees Dumbbell box step ups Sit ups 30 minute time cap.
Friday Nov 24, 2017 Add your score Skill work WOD (12 minutes/ 4 rounds) 3 Turkish get ups 10 Scapular push ups 10 Scapular pull ups 10 Wall squats Run 200m "Coffland" Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800m Run 30 Push ups 18 minute time cap.
Wednesday Nov 22, 2017 Add your score Skill work WOD (12 minutes/ 4 rounds) 5 Hang power snatches 5 Overhead squats :20 HS hold 5 Handstand push ups Row 200m Five rounds for time: Row 300/250m 10 Hang power snatch @ 50% of metric 10 Handstand push ups
Tuesday Nov 21, 2017 Add your score Skill work WOD (13 minutes/ 5 rounds) 3 Front squats Duck walk 20ft 5 Pull ups 50 Single unders 20 minutes to complete: Front squat 2-2-2-2-2-2-2-2-2-2 At or above your set of 2 from 10/24/17
