WOD Wednesday, 28 November 2018 00:00

Wednesday 11/28/18

Deadlift 

5x2 (3131 tempo) 

Build each set 

AMRAP 7 min 

7 deadlifts 225/155

14 push-ups 

7 pull-ups


WOD Tuesday, 27 November 2018 00:00

Tuesday 11/27/18

3RFT

18/15 cal row 

15 KB swings 53/35

12 Box jumps 24/20

15 Goblet squats 53/35

18/15 cal row 

*Rest 3:00 between rounds 

Midline/Core Conditioning 

3 sets 

10 - 12 toe to rings 

Right into 

:20 - :45 hollow hold


WOD Monday, 26 November 2018 17:45

Monday 11/26/18

Back squat 

5x2 (22x1 tempo) 

Build each set 

AMRAP 12 min

9 thrusters 95/65

6 bar facing burpees 

30 double unders


WOD Friday, 23 November 2018 18:11

Friday 11/23/18

 

For time 

21-15-9

Clean and jerks 135/95

Chest to bar pull-ups 

 

Midline/Core conditioning 

One time through 

200m suitcase carry right arm 

200m suitcase carry left arm 

200m farmer carry


WOD Wednesday, 21 November 2018 00:00

Remember that tomorrow we will only have a 6AM, 10AM and 5PM class! :)

Wednesday 11/21/18

 

Deadlift 

5x3 (3111 tempo) 

Build each set, no segmented tempo this week, just a 3 second count from the floor to the hips.

 

AMRAP 12 min 

25ft single arm DB lunge (left)

10 lateral burpees over the DB

25ft single arm DB lunge (right)

10 toe to bar 

 

Men - 50-60lb DB or KB 

Women - 20-40lb DB or KB


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