Workout of the Day – November 30 2016

001

LIFT:

Press (hit a missed 5-3-1)

WOD:

EMOM x 15

1 Clean

2 Hang Power CLean

  • 1st 5 rounds add weight each round
  • *last 10 rounds should be close to max load

004

Workout of the Day – November 29 2016

001

LIFT:

Back Squat (hit a missed 5-3-1)

WOD:

AMRAP in 10

10 Power Snatch @ 95/65

10 Burpees over bar

005

Workout of the Day – November 28 2016

001

SKILL:

500m Row for time

WOD:

AMRAP in 20

1 Rope climb

25 Deadlift @ 135/95

50 Box Jump Over @ 24/20

008

Workout of the Day – November 27 2016

018

LIFT:

Push press – 1 RM

WOD:

3 Rounds

21 KB Swings @ 24/16 kg

15 T2B

9 Burpees

020

Workout of the Day – November 26 2016

008

LIFT:

Front Squat – 1 RM

WOD:

Tabata….

OH Lunges @ 45/25

Mountain climbers

Wall sit

009

Workout of the Day – November 25 2016

005

SKILL:

Atlas Stone Cleans

WOD:

“Baseline”

500m Row

40 squats

30 sit ups

20 push ups

10 pull ups

009

Workout of the Day – November 24 2016

003

LIFT:

Bench Press – 1 RM

WOD:

4 Rounds

8 Ring push ups

16 T2B

32 KB Highpull @ 24/16 kg

006

Workout of the Day – November 23 2016

005

LIFT:

Deadlift – 1 RM

WOD:

100 Double under’s

50 Supermans

50 pistols (alt)

100 Double under’s

007

Workout of the Day – November 22 2016

010

SKILL:

Double under’s – 10 min practice

WOD:

Teams of 3 Complete 2 Rounds:

3 min AMRAP bear crawl relay

3 min AMRAP dual OH KB relay

3 min AMRAP down & back band sprints

*During the 2nd round, resting team mates hold push up plank

011

Workout of the Day – November 21 2016

008

LIFT:

Press – 1 RM

WOD:

4 Rounds

250m Row

10 Weighted step ups / leg @ 40/25

10 burpees

013