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WOD 11.30.17

November 30, 2017

Strength | Skill

Pistol technique

 

WOD

Descending ladder 20-16-12-8-4:

  • Burpees
  • Pull-ups
  • Double KB deadlifts (24/16)
  • 6 pistols between each round

WOD 11.29.17

November 29, 2017

Strength | Skill

4×8 sumo deadlift

 

WOD

12-minute AMRAP:

  • 3 deadlifts
  • 3 power cleans
  • 9 box jumps (24/20)
  • 12 wall balls (20/14)

RX: 60/35, 2RX: 5 deadlifts + 5 power cleans.

WOD 11.28.17

November 28, 2017

Strength | Skill

KB snatch technique

 

WOD

16-minute EMOM

  • 12 KB snatches (24/16)
  • 30sec hollow hold
  • 12 pull-ups
  • 40 DU’s / 60 singles

WOD 11.27.17

November 27, 2017

Strength | Skill

5×5 front squat

 

WOD

3 x 3-minute AMRAPs

  • Max hang power clean (50/35)
  • Max burpees
  • Max abmat sit-ups

2min rest between each set.

WOD 11.25.17

November 25, 2017

Partner WOD

20-minute AMRAP with partner

  • 20 burpee pull-ups
  • 20 box jumps (24/20)
  • 20 V-ups
  • 20 synchro plate G2OH between rounds (20/15)

Break up reps how you like, working together on the G2OH.

WOD 11.24.17

November 25, 2017

Strength | Skill

4×6 bench press

 

WOD

16-minute EMOM

  • 40 DU’s / 60 singles
  • 12 ring push-ups
  • 12 box jumps (24/20)
  • 30-second hollow hold

WOD 11.23.17

November 23, 2017

Thanksgiving Partner WOD!

For time with partner:

  • Buy-in 100 KB swings (24/16)
  • 80 wall balls (20/14)
  • 60 burpee over partner in a plank
  • 40 T2B
  • 20 HSPU/pike
  • 40 alt V-ups
  • 60 push-ups
  • 80 air squats
  • Cash-out 100 KB swings (24/16)

11.22.17

November 22, 2017

Strength | Skill

4×6 FR lunges AHAP

 

WOD

Two 5-minute AMRAPs, 3-minute rest between

Max FR lunges (40/25)

20 abmat situps every time you break

– 3min rest –

Max plank

15 wall balls every time you break (20/14)

11.21.17

November 21, 2017

Strength | Skill

Ring MU technique

 

WOD

5 rounds, 2min on 1min off:

2 MU / 4 pull-ups

8 V-ups

10 box hop overs (24/20)

20 DU / 40 singles

WOD 11.20.17

November 20, 2017

Strength | Skill

5×5 OH squat

 

WOD

12-minute ascending ladder 2-4-6-8…

Power snatches (40/25)

T2B