11-30-16: 3 Rounds

Skill:
Clean & Jerk Wave
5@55%, 4@65%, 3@75%, 2@85%
Then 3@75%, 2@85%, 1@90%

WOD:
3 Rounds for Time
5 Cleans   165/105
10 Pullups
5 Shoulder to Overhead
10 Ring Dips
5 Front Squats
10 Pistols

11-29-16: Row, Wallball, Repeat

Skill:
Deadlifts
8@45%
5@55,65,75%
3@85,90%

WOD:
5 Rounds of 5:00 EMOM
20/15 Calorie Row
20 Wallballs – Must be Unbroken

11-28-16: All the Swings

Skill:
Backsquats
8@35%
5@45, 55, 65%
5@70, 75%

WOD:
75 Abmats
100 KB Swings American  70/44
  *Each time you break the KB Swings, do 25 DU/75 Singles
75 Abmats

11-25-16: Black Friday Fun!

Skill:
15:00 to Find Heavy
3 Deadlifts + 2 Hang Cleans + 1 Shoulder to Overhead

WOD:
20:00 AMRAP
8 Deadlifts   225/145
8 HSPU / 14 HRPU
16 Walking Lunges
400m Run

11-24-16: Happy Thanksgiving!

As Teams of 2-3:

WOD 1:
150 Wallballs
*While 1 teammate performs wallballs, other teammates perform burpees – swap places as needed.  Total burpees = seconds off WOD time.

WOD 2:
12:00 AMRAP
200m Repeats / Total Calorie Row
*One teammate rows, one runs, one rests.  Swap when teammate running comes back in.  Score is Total Calories Rowed.

11-23-16: Happy Trails, Nicole!

WOD:
WOD 1:  
25-20-15-10-5
Row Calories
50-40-30-20-10
Abmats with KB Between Feet (Squeeze!)
Then, Immediately Into
WOD 2:
20-15-10-5 
KB Swings, Russian Heavy
:30 Plank

We Will Miss You, Nicole!  Hope Ohio Treats You Well, but if NOT…Come HOME!!!!

11-18-16: Flippin’ Friday

Skill:
Snatch Wave
5@55%, 4@65%, 3@75%
Then
5@65% 4@75%, 3@85%

WOD:
20 Min AMRAP
3 BMU / 6 CTB Pullups / 8 Pullups
10 Russian KB Swings  88/53
3 Goblet Squats
25 Abmat Situps
3/2 Tire Flips  400#

11-17-16: How ’bout some shoulders?!

Skill:
Clean & Jerk Wave
5@55%, 4@65%, 3@75%
Then
5@65%, 4@75%, 3@85%

WOD:
30-25-20-15-10
Wallballs  20# to 10′ / 14# to 9′
HR Pushups  (HSPU 15-13-10-8-5)
200m Run

11/16/17: Hopped Up Deadlifts

Skill:
A.  Deadlifts
5@45/55/65%
3@75/85/90%

WOD:
B.  5 RFT
12 Deadlifts @ 65% of 3 Rep Touch and Go from Skill
4 Bar Over Burpees
10 Bar Hops
200m Row

Choose One:
C1.  300 DU for Time
C2.  Accumulate 5 Minutes of Plank
C3.  800m Burden Carry   75# Log “Pork Chop” / 30# Medball

11/15/16: KB, Pullups, Squats….

Skill:
Establish a 5RM Thruster

WOD:
20-15-10-5
KB Swing Russian  70/44
Pull Ups
Goblet Squats