Saturday Nov 18, 2017 Add your score Skill work WOD (8 minutes/ 2 rounds) Find a team. 5 HSPU 5 Pull ups 10 Push ups 5 Table tops Row 200m Teams of 3, 27 minute AMRAP: Minutes 0:00 - 9:00 10 Handstand push ups Minutes 9:00 - 18:00 15 Push ups Minutes 18:00 - 27:00 10 Burpees Max distance as a team.
Friday Nov 17, 2017 Add your score Skill work WOD (10 minutes/4 rounds) 3 TGU on one arm 10 KB snatches :20 Pistol hold OR 1:00 squat hold 100 Single unders 20 Minute AMRAP: 20 Kettlebell snatches @ 20/12kg 10 Pistols 100 Single unders Rest 1:00 Last completed November 22, 2016
Thursday Nov 16, 2017 Add your score WOD WOD Drills (5 minutes - empty bar) 5 Clean scoops 5 Clean shrugs 5 Muscle cleans 5 Drop drills 5 Dead bugs (8 minutes) 1 Power clean 1 Front squat 1 Hang squat clean 50 High knee single unders Workout of the Day 10 minute EMOM: 1 Power clean 1 Front squat 1 Hang squat clean Auxiliary strength Three rounds: 5 :10 tempo front squats 5 Sots press 10 Bent over rows
Wednesday Nov 15, 2017 Add your score Skill work WOD (13 minutes/ 5 rounds) 3 Jerks 5 Pull ups 5 Arm dead bugs Row 8 calories AMRAP of 1:00 of work, 2:00 of rest x5 rounds: 5 Jerks Max calories on rower
Tuesday Nov 14, 2017 Add your score Skill work WOD (12 minutes/ 4 rounds) 8 SDHP 8 Overhead squats 5 Pull ups 3 Dead bugs Run 200m Three rounds for time: Run 500m 15 Sumo deadlift high pulls @ 55% of metric 15 Overhead squats
Monday Nov 13, 2017 Add your score Skill work WOD (12 minutes/ 4 rounds) 8 DB Snatches 8 DB Thrusters 10 Scapular pull ups 5 Pull ups Run 200m "Wade's WOD" Five rounds for time: 11 Dumbbell snatches @ 45/25 12 Dumbbell thrusters 11 Weighted pull ups
Saturday Nov 11, 2017 Add your score Skill work WOD (12 minutes/4 rounds) 5 Deadlifts 5 Dot drills 5 Dead-bugs 5 Pull ups "McGhee" In teams of 2-4, complete a 30 minute AMRAP: 5 Deadlifts @ 55% of metric 13 Push ups 9 Box jumps @ 24/20"
Friday Nov 10, 2017 Add your score Skill work WOD (10 minutes/ 3 rounds) 10 Thrusters 10 Scapular pull ups 5 Kip swings 5 Pull ups Run 200m "Daniel" For time: 50 Pull ups 400m Run 21 Thrusters @ 95/65 LBS 800m Run 21 Thrusters @ 95/65 LBS 400m Run 50 Pull ups 20 minute time cap.
Thursday Nov 09, 2017 Add your score WOD Workout of the Day Every 2:00 x3 rounds: 10 Clean scoops 10 "Rack" planks Every 2:00 x3 rounds: 10 Clean shrugs :30 Dead-bugs Every 2:00 x3 rounds: 10 Hang muscle cleans 10 Wall squats Every 2:00 x3 rounds: 10 Hang squat cleans 1:00 Banded rack stretch L/R arm Auxiliary strength Three rounds: 10 Bent over rows 10 SLL 40ft OH/farmer carry
Wednesday Nov 08, 2017 Add your score Skill work WOD (12 minutes/ 4 rounds) 3 TGU on one arm 10 Scapular pull ups 5 Strict pull ups Row 10 Calories 40-30-20-10 reps of: Rowing for calories Sit ups Push ups 15 minute AMRAP
