WOD 12.01.2015 Tuesday

Partner WOD

New round every 10 min x 3

  • 500 meter row
  • 30 Push Press, 115/75#
  • 150 Double Unders
  • 30 T2B
Individual WOD
  • 30/25 Cal Assault Bike
  • 15 Push Press, 115/75#
  • 100 Double Unders
  • 15 T2B

WOD 11.30.2015 Monday

Strength

Back Squat – 5 Rep Max, 95% x 5, 90% x 5

WOD

20 min AMRAP
1-2-3-4-5-6-7-8-9-10-11-12…

  • Power Clean, 185/120#

* Complete 15 Wallballs, 20/14# after each round of power cleans

Extra Credit
  • Pull-up/Dip Complex – Bravo

WOD 11.28.2015 Saturday

Partner WOD

3 Rounds for time

  • 100 Double-unders (25 Cal Assault Bike)
  • 50 Pull-ups
  • 20 Burpee Dumbbell (45#/30#) Step-ups to 24″/20″ Box
Core/Accessory

:20 on/:10 off x 16
Alternating Handstand Hold with Hollow Rock

Individual WOD

3 Rounds for time

  • 50 Double-unders (25 Cal Assault Bike)
  • 25 Pull-ups
  • 10 Burpee Dumbbell (45#/30#) Step-ups to 24″/20″ Box

WOD 11.27.2015 Friday

Skill

Double Unders
:20 singles/:10 seconds doubles x 8

Strength

Thruster
Find a heavy single (from rack)

WOD

For time:
27-21-15-19

  • Cal Row
  • Thrusters, 95/65#
Core/Accessory
  • 3 x 20 GHD Sit-ups
  • 3 x 20 Hip Extensions