Thursday 171130

Strength/Skill

Teams of 3 – 3000m Row

 

WOD

“Let the Expletives Fly”

2 Min Max Rep Double Unders
2 Min Max Rep Sit Ups

90 Sec Max Rep Double Unders
90 Sec Max Rep Sit Ups

1 Min Max Rep Double Unders
1 Min Max Rep Sit Ups

30 Sec Max Rep Double Unders
30 Sec Max Rep Sit Ups

 

CASH OUT

30 Turkish Get Ups

 

Wednesday 171129

Strength/Skill

8 Min EMOM

3 Muscle Ups/Muscle Up Skill Practice/Pull Up Practice

 

WOD

“Bubble Boy”

Running Clock

0-8 Min
3 Rounds for Time
5 Power Cleans (135/95#)
10 Chest to Bars

8-16 Min
3 Rounds for Time
4 Power Cleans (155/105#)
8 Chest to Bars

16-24 Min
3 Rounds for Time
3 Power Cleans (185/125#)
6 Chest to Bars

 

Tuesday 171128

Strength/Skill

Squat Snatch

Build to a Tough Single

1 Rep Every 90 Sec for 12 Min

 

WOD

“Smog Strangler”

2 Min On – 2 Min Off

A) 6 Dumbbell Power Snatch
6 Burpees

B) 6 Overhead Squats (95/65#)
6 Burpees

C) Row for Cal

***REPEAT***

Monday 171127

Strength/Skill

15 Min Alternating EMOM

A) 3 Power Clean + 3 Front Squat + 3 Shoulder to Overhead (work up in weight)
B) 30 Sec Prone Plank
C) 150m Row at 2000m Pace

 

WOD

“Bosco”

12 Min AMRAP

40 Double Unders
20 Wall Balls (20/14#)
10 Toes to Bar

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