Friday 171124

NO 6am TODAY

Strength/Skill

Squat Clean

Build to a Tough Set of 1.1 (1 Rep, Rest 10 Sec, 1 Rep)

One Set Every 2 Min for 12 Min

 

WOD

“Muffin Top”

20 Min AMRAP

5 Squat Clean (70% of Above)
10 Pull Ups (Adv C2B)
15 Burpees
20 Box Jumps (24/20″)
25 Wall Balls (20/14#)

***May Be Done with a Partner, Double the Reps

Wednesday 171122

Schedule Changes:

Closed Thursday for Thanksgiving.
No 6am on Friday, Nov 24

Strength/Skill

2 Rounds of Muscle Up Skill

False Grip Ring to Sternum Pull Up

15 Hollow Rocks

Muscle Up Negatives or Pull Up Progression

 

WOD

“Play Now”

25 Min AMRAP – Can be done Solo or with a Partner

50 Double Unders
40 Kettlebell Walking Lunges (total)
30 Toes to Bar
20 Power Cleans (135/95#)
10 Shoulder to Overhead (135/95#)
5 Muscle Ups

Tuesday 171121

Strength/Skill

Squat Snatch

1 Rep – 10 Sec – 1 Rep

One Set Every 2 Min for 12 Min

 

5 Min AMRAP

Max Reps of Full Squat Snatch @ 75% Weight from Above

 

WOD

“Jeremy”

21-15-9
Overhead Squats (95/65#)
Burpees

Monday 171120

WOD

“Jackie”

1000m Row
50 Thrusters (45/35#)
30 Pull Ups

 

Strength/Skill (Time Permitting)

Front Squat

Build to a Tough Set of 3

Saturday 171118

Partner WOD – Teams of 2

“The Contest”

One Set Every 2 Min
1 Person Rows 200m, 15 Cal Assault Bike or 200m Run as “Buy In”
Then Both Partners Perform Max Reps of a Movement with Remaining Time

Alternate Who Runs/Rows Each Time

  1. Tire Flips (P1)
  2. DBall Slams (P2)
  3. Rope Climbs/Rope Walk Down (P1)
  4. Ring Dips (P2)
  5. Kettlebell Front Rack Lunge (P1)
  6. Tire Flips (P2)
  7. DBall Slams (P1)
  8. Rope Climbs/Rope Walk Down (P2)
  9. Ring Dips (P1)
  10. Kettlebell Front Rack Lunge (P2)

Friday 171117

Strength/Skill

6 Rounds – One Set Every 2 Min for 12 Min

Squat Clean + Front Squat
2 Sets of 1 Squat Clean + 1 Front Squat, rest 10-15 Sec Between Sets

 

WOD

“The Puffy Shirt”

8 Min AMRAP – Climbing Ladder

Squat Clean at 80% of Above
Strict Handstand Push Up
1,1, 2,2, 3,3, 4,4….

Thursday 171116

Strength/Skill

3 Rounds of Muscle Up Skill

False Grip Ring to Sternum Pull Up
15 Hollow Rock
Muscle Up Negatives

 

WOD

“Mulligatawny”

20 Min AMRAP – Rotate Start Order Each Round

A. 20 Walking Lunges (10/10)
B. 10 Slam Balls
C. 200′ Single Arm Heavy Kettlebell Farmers Walk (100/100′)
D. 10 Box Jump + Step Down
E. 200m Row
***Rest 1 Min Between Rounds

Wednesday 171115

WOD

“No Soup For You… Again”

Running Clock

0-10 Min
5 Rounds for Time
8 Power Snatches (95/65#)
8 Burpees

10-20 Min
5 Rounds for Time
7 Shoulder to OverheadĀ (95/65#)
9 Toes to Bar

20-30 Min
5 Rounds for Time
6 Clean & JerkĀ (95/65#)
10 Burpees

Tuesday 171114

Strength/Skill

5 Rounds

1 Snatch Extension + 1 Hang Snatch + 1 Full Snatch

2 Min Rest Between

 

5 Min EMOM

Squat Snatch

3 Reps at 70% of Above

 

WOD

“The Red Dot”

7 Min AMRAP

10 Overhead Squats (95/65#)
30 Double Unders