12-12-17: Saturday

Teams of Two:
1000 m Row Buy In
5 Rounds of:
10 Burpees
20 KB Swings Russian  70/44
30 Abmat Situps / 15 GHD Situps
40 Goblet Squats
2 x 200m Run
1000 m Row Cash Out

12-01-17: Alt EMOM Ladder

WOD:
3-6-9-12-15-18-21…
Cal Row
Push Press  115/85

11-30-17: 5 Rounds

Skill:
Deadlifts
5@35/45/55%

WOD:
5 Rounds for Time
5 DL @ 65%
25 Wallballs  20/14
400m Sprint
Rest 2:00

11-29-17: Not for Time Wednesday

WOD:
6 Rounds NFT
8 CG Bench Press (BW or Heavy)
8 Bicep Curls
8 DB Press
Choose:  400m Run, 200m Sandbag, 200m Log

11-28-17: Work, Rest, Repeat

Skill:
Push Press
8@35%
5@45/55/65%
3@70/75%

WOD:
3 Rounds:
1 Minute Row for Max Calories
1 Minute Rest
4 Minutes AMRAP
15 Situps / 10 GHD
15 DU / 40 Singles
1 Minute Rest

11-27-17: Front Squats / 18 Amrap Ladder

Skill:
Front Squats
8@35%
5@45/55/65/70/75%

WOD:
18 AMRAP
2-4-6-8-10……
Squat Cleans  185/105
BMU/CTB/2x Banded
Deadlifts
200m Run

11-24-17: Black Friday!

WOD:
25 AMRAP
30 Cal Row
15 Power / Squat Snatces  135/85
30 Wallballs  20/14  10/9

11-23-17: Turkey Day PLAY!

As Team of 2:

WOD I.
10 Min of Cindy AMRAP
5 Pull ups
10 Push ups
15 Air squats

WOD II.
8 Minute AMRAP
6 Deadlifts   165/105
4 Hang Cleans
2 Push Jerks
5 Bar Over Burpees

WOD III.
6 Minute AMRAP
20 Abmat Sit Ups / 12 GHD Sit Ups
8 DB Snatches  50/30 (Alt Arms)

11-22-17: Love that Skill

Skill:
Power Clean Ladder EMOM
Start at 40%, Add 10/5# Each Minute 
10-15 Lifts

WOD:
For Time
50-40-30-20-10
DU / Singles x 3
25-20-15-10-5   
KB American  53/35

11-21-17: Row, Row, Row Your Boat

Skill:
1 Arm Standing DB Stict Press
5 x 8/Arm
Go Up Each Round, Find Heavy 8 Rep

WOD:
Each Row for Time
250m Row
Rest 4:00
500m Row
Rest 6:00
750m Row
Rest 8:00
1000m Row