Month: November 2016

161201 – WOD

  Warm up: 5 Minutes cardio Obstacle Course Skill/Strength: Turkish Get-up WOD: 3x 5min AMRAPs with 2 min rest between. 300’ Sled Push Max Meter Row Competition: (325/235) Rx: (280/190) Scaled: (145/100) Mobility: Quat FR IT FR Calf FR

161130 – “Open 16.2”

  Warm up: 5 Minutes Cardio PVC Warm up Power Snatch Breakdown Skill/strength: EMOMx8 – 3 TNG Power Snatch WOD: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 …
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161129 – WOD

Warm up: 5 Minutes of Cardio Sprint Relay Skill/Strength: 5×3 Front Squat WOD – 50,40,30,20,10 Reps For Time: Rx: Wallball Shots (20/14) KB Swings (53/35) Competition: Wallball Shots (30/20) KB Swings (70/53) Scaled: Air Squats KB Swings (35/20) Mobility: Quad LAX Fire Log

161128 – WOD

Warm up: 5 Mins Cardio Shoulder Progression Shoulder/Midline Stability Skill/Strength: 3×10 Bench Press WOD – 12 Min AMRAP: Rx: 1 Rope Climb 4 Dball Over Shoulder (100/80) 60’ DBall Carry Scaled: 10 Ring Rows 4 Dball Over Shoulder (80/50) 60’ DBall Carry Competition: 1 Rope Climb 4 Dball Over Shoulder (150/100) 60’ DBall Carry Mobility: …
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161126 – WOD

9am Team WOD: It teams of 2 100 Wallball Shots 80 Grasshoppers 60 O/H Lunges (95/65) 40 GHD Sit-ups 200’ Sled Pushes 11am WOD: 50 Wallball Shots 40 Grasshoppers 30 O/H Lunges (95/65) 20 GHD Sit-ups 100’ Sled Push


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