11/19/15


WOD: 20 minute partner AMRAP.

Partner 1 runs 400m, partner 2 rows.

Rotate every time the runner returns.

Score is total number of meters rowed.

11/17/15


WOD 1: Back squat 5 x 2 @ 90% of 1 R.M. Or make up 1 R.M. back squat if you missed it.

WOD 2: For time:

50 KB swings 24/16 kg

50 push-ups

50 jumping lunges

50 sit-ups

50 SDHP 24/16 kg

then,

25 KB swings 24/16 kg

25 push-ups

25 jumping lunges

25 sit-ups

25 SDHP 24/16 kg

 

11/14/15


In teams of 2 complete as many rounds as possible in 20 minutes of:

7 power cleans 95/65

7 thrusters 95/65

7 burpee over the bar

*1 person working at a time, once partner 1 completes round 1 partner 2 will start round 2… and so on.

11/13/15


WOD 1: Clean and jerk (15 minutes)

WOD 2: 3 rounds for time: 50 double unders and 50 sit-ups

*15 minute time cap

11/12/15


WOD 1: 12 minute AMRAP of 200m run + 6 muscle-ups

*scale for MU 3:1 pull-ups and dips

WOD 2: 60 calorie row, 40 OHS 115/75 and 20 SDHP 115/75

*12 minute time cap

 

11/11/15


WOD 1: push press + press 5-5-5-5-5 (15 minutes)

WOD 2: 4 rounds for time 10 deadlifts 225/155 and 20 box jumps/step-ups 24/20

(Open standard on box jump/step-up)

*16 minute time cap

 

11/10/15


WOD 1: 1 Rep Max Back Squat (30 minutes)

WOD 2: 8 minute AMRAP of: 200m run, 20 kb swings 24/16kg

11/9/15


WOD 1: Hang snatch high pull + snatch (Work to a heavy complex in 20 minutes)

WOD 2: 15 minute AMRAP of: 10 burpees, 20 air-squats, 30 plyometric push-ups, 40 sit-ups and 50 C2B pull-ups