11-14-19

Metcon:
0:00-7:00 AMRAP
20 DB CnJ  50/35
40 Pushups
7:00-10:00 Rest
10:00-17:00 AMRAP
20 DB Front Squats
40 Sit ups
17:00-20:00 Rest
20:00-27:00 AMRAP
10 DB CnJ
20 Pushups
30 DU
27:00-30:00 Rest
30:00-37:00 AMRAP
10 DB Front Squats
20 Sit UPs
30 DU

11-13-19

Power Cleans
5@50%
4@60%
3@70%

6 RNFT
15/12 Calorie Row
3 TNG Cleans
4 DBall Over Shoulder

11-12-19

SwoleFest:
6 x 8
DB Bench
DB Row
DB Pullover

Metcon:
4 RFT – 20′ Cap
15 One Arm Russian KB Swings  53/44
5 Goblet Squats
25 Abmat Situps
15 One Arm Russian KB Swings
5 Goblet Squats
20 Plate Floor Press  45/35
5 Burpee to Plate

11-11-19

Metcon
0:00-5:00: 
1 RM CNJ
5:00-10:00:
800m Run
10:00-25:00:  
5 Rounds
3 BMU
20 Jumping Squats
30 DU
25:00-30:00:
800m Run
30:00-35:00:
1 RM CNJ

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