11-08-19

Open WOD 20.5
40 Ring Muscle Ups
80 Calorie Row
120 Wall Balls  20/14

11-07-19

WOD 1.
DB Hang Snatch, Walking Lunge Ladder

WOD 2.
5-7 Rounds Not For Time
5 Close Grip Bench Press
25 Abmat Sit Ups
5 Strict L-Sit Raises
100m Run

11-06-19

Hang Clean & Push Jerk
5@50%
4@60^
3@70/75%
2@80/85%

16′ AMRAP
1000′ Row buy in
-then-
10 Hang Clean
10 Front Squats
10 STO
135/95

11-05-19

Back Squats
8 @ 45/50/55/60/65/70%

Metcon – 20′ AMRAP
200m Run
50 DU
10 Pullups
20 Push ups
30 Air squats

11-04-19

Power Snatch
5@50/55%
4@60/65%
3@70/75%

Metcon – 14′ AMRAP
1 Lap Overhead Plate Carry  45/35
10 Snatch  95/65
10 T2B
5 OHS

11-01-19

20.4
20′ Cap
30 Box Jumps
15 Clean & Jerk
30 Box Jumps
15 Clean & Jerk
30 Box Jumps
10 Clean & Jerk
30 Pistols
10 Clean & Jerk
30 Pistols
5 Clean & Jerk
30 Pistols
5 Clean & Jerk

10-31-19

Hang Power Clean
5@50%
4@60%
3@70/75%
2@80/85%

Front Squat
8@45%
5@55/65/75/80%

1 Mile Run OR 2000m Row for Time

10-30-19

Push Press
8 reps each at 45/50/55/60/65/70%
*5 Strict Pull Ups After Each Set

Metcon – 15′ AMRAP
15 Bupee Box Overs  24/20
15 TTB
1 Rope Climb 

10-29-18

Death by EMOM
Jumping Air Squats
2x DU
*Add 1 rep per minute – 10′ cap – du unbroken / penalty 1 burpee

Metcon – 15′ AMRAP
8 Wall Balls  30/20
20 Abmat Situps
50′ Walking Lunge – DB Front Rack Hold 35/20

10-28-19

Strict Press x 2
Push Press x 3
@ 50/60/70/80%
Bicept Curls x 5 Each Arm 

Metcon – 5 RFT
5 DL  245/175
200m Run
5 Lateral Bar Over Burpees