FRIDAY 20171124

WOD: 11-9-7
Deadlifts @ 225/165#
Ring Muscle ups

THURSDAY 20171123

WOD: THROWBACK THURSDAY
800m Run
80 ABmat Sit ups
600m Run
60 Sprinter Toe Touches
400m Run
40 T2B
200m Run
20 GHDs

See 20170526

WEDNESDAY 20171122

WOD: KAREN
150 Wallball shots @ 20/16#

TUESDAY 20171121

WOD: 21-15-9
KB Swings @ 70/53#
Burpee Box Jumps @ 24/20"

MONDAY 20171120

WOD: 5 ROUNDS FOR TIME
5 C2B Pull Ups
15 GTO* (Ground to Overhead) @ 75/55#
25 R4C (Row for Calories)

*clean and press, clean and jerk,
 snatch, etc.

FRIDAY 20171117

WOD: Bench Press **
1-1-1-1-1-1-1-1

(**8 tries @ a 1 Rep Max)

THURSDAY 20171116

WOD: CFT
50 Wallball shots @ 20/14#
20 Deadlifts @ 165/115#
50 T2B
20 Burpees
30 Wallball shots @ 20/14#
20 Deadlifts @ 165/115#
30 T2B
20 Burpees

WEDNESDAY 20171115

WOD: 15 min AMRAP of
10 GHDs
5 Front squats @ 165/125#
50 Double unders

TUESDAY 20171114

WOD: 4 Rounds of
40 Spiderman Push ups  (l+r=2)
20 Push press @ 115/85#
400m Run

MONDAY 20171113

WOD: 4 ROUNDS OF
7 Power Snatches @ 155/105#
11 Box Jumps @ 30/24"

FRIDAY 20171110

WOD: 18 MIN AMRAP
15 Pull ups
12 Single Arm KB Snatches @ 53/35# (l+r=2)
9 Dips

THURSDAY 20171109

WOD: 15 MIN EMOTM
2 Squat Cleans @ 85% 1RM

WEDNESDAY 20171108

WOD: 5 rounds of
3 sumo deadlift high pulls @ 95/65#
6 power cleans @ 95/65#
9 push press @ 95/65#
12 box jumps @ 24/20"
15 calorie row

TUESDAY 20171107

WOD: CFT
100 DU
28 Thrusters @ 75/45#
28 Burpee Bar hops
20 Thrusters @ 95/65#
20 Burpee Bar hops
12 Thrusters @ 115/ 85#
12 Burpee Bar hops
4 Thrusters @ 135/95#
4 Burpee Bar hops
100 DU

MONDAY 20171106

WOD: 18-15-12
Calories on Assault bike
Push Press @ 115/85#
Ring Dips

THURSDAY 20171102

WOD: 4 rounds of
30 Calorie row
20 Air Squats
10 Deadlift @ 255/185#

WEDNESDAY 20171101

WOD: 7 rounds of
10 KB Swings @ 70/53#
5 Over head squats @ 135/95#