WOD (15-Nov-2018)
WOD (14-Nov-2018)
WOD (13-Nov-2018)
AMRAP in 5 min:
7 pull ups
7 shoulder to OH (115/75)
7 bar facing burpees
3 min rest
AMRAP in 5 min:
7 pull ups
7 shoulder to OH (115/75)
7 bar facing burpees
WOD (12-Nov-2018)
For time:
30 wall balls
50 double unders
30 thrusters (45/35)
50 du
30 cals on rower
50 du
30 thrusters
50 du
30 wall balls
WOD (9-Nov-2018)
OPEN 15.5
27-21-15-9
- Calorie Row
- Thrusters (95/65)
WOD (8-Nov-2018)
Clean 3X5
Front Squat 3X5
Then….
8min AMRAP:
- 5 Deadlifts @40%
- 10 TTB
- 15 Wallballs (20/14)
WOD (7-Nov-2018)
Push Press 3X5
Then….
5 Rds of:
2min AMRAP:
- 10 Box Jumps
- 7 HSPU
- 7 Pull-ups
- Rest 1min between Rds
WOD (6-Nov-2018)
Part 1
- 5 OH Squats @45% (increase 5% ea Rd)
- 50 DU’s
- 20/15 Cal Row
- Rest 2 min
Rest 5 min
Part 2
- 20 KB Swings (70/53)
- 400m Run
- Rest 2 min
Rest 5 min
Part 3 (not for time)
- 15 V-Ups
- 20 Russian Twist (ea. side)
- 1 min weighted plank
WOD (5-Nov-2018)
“FRAN”
Or
3RDS for time of:
- 400M run
- 21 SDHP (75/55)
- 12 Burpees over the bar
WOD (1-Nov-2018)
Deadlift 2×6
Goblet Side Lunge 2X6 ea.
Barbell Hip Ups 2X8
Then…..
3 Rds:
- 5 Cleans @55%
- 10 Alternate Pistols
- 10 Dealifts @ same #
- 10 Burpees over the Bar
