WOD 12.01.2016 Thursday

Metcon

5 rounds
Start a new round every 4 min

  • 25/20 Cal Bike
  • 15 HSPU (strict press, 75/55#)
  • 10 Deadlifts, 225/155#
Core/Accessory

3 rounds

  • 15 Hip Extensions
  • 1 min weighted plank hold

WOD 11.30.2016 Wednesday

Metcon

For time:

  • 25 GHD (sub Abmat sit-ups)
  • 50 Double Unders (100 singles)
  • 15 Front Squat, 135/95#
  • 25 GHD
  • 50 Double Unders
  • 13 Front Squat, 185/115#
  • 25 GHD
  • 50 Double Unders
  • 11 Front Squat, 205/135#
Accessory

Bench Press

  • 70% x 3
  • 70% x 3
  • 70% x 3
  • 70% x 3
  • 70% x 3

4 rounds

  • 10 Incline DB Press
  • 15 Lat Pulldowns (training bar + bands)

WOD 11.29.2016 Tuesday

Strength

Back Squat

  • 70% x 3
  • 70% x 3
  • 70% x 3
WOD

15 min AMRAP

  • 9 Pull-ups
  • 12 Power Snatch, 75/55#
  • 15 Step-ups, 24″/20″
Accessory,/h5>
5 rounds

  • :30 Hollow Hold
  • 5 Strict Toes-to-bar

WOD 11.28.2016 Monday

Partner Mash

5 minute AMRAP

  • 5 Squat Clean and Jerk, 135/95#
  • 5 Lateral Bar Over Burpees

* Partners alternate rounds, 5 + 5 and switch

REST 5 MINUTES

7 minute AMRAP

  • 70 Kettlebell Swings, 70/53#
  • Max Shuttle Sprints, (20 feet out and back, 40 feet out and back)

REST 5 MINUTES

9 minute AMRAP

  • 10/8 Calorie Row
  • 30 Double Unders (45 singles)

* Partners follow each other, once Athlete 1 completes row, Athlete 2 can begin row while Athlete 1 performs double unders. Cannot pass partner.

Individual WOD

5 minute AMRAP

  • 5 Squat Clean and Jerk, 135/95#
  • 5 Lateral Bar Over Burpees

REST 5 MINUTES

5 minute AMRAP

  • 35 Kettlebell Swings, 70/53#
  • 35 Calorie Assault Bike

REST 5 MINUTES

7 minute AMRAP

  • 10/8 Calorie Row
  • 30 Double Unders (45 singles)