Month: November 2014

Skill: Mobility   WOD:  EMOM – 24 Rounds  Min 1: 5 Snatches (135/75) Min 2: 10 Pull Ups (mod: 10 Ring Rows) Min 3: 10

Skill: Rope Climb   WOD: Partner 7RFT  8 Front Squats (155/95) 10 Burpee Box Jumps (hip needs to come to full extension) (24/20) 20 Weighted

Skill: Hang Clean   WOD: 20 Min AMRAP  2 Deadlifts + 2 Hang Cleans (135/95) 15 HRPU 10 Toes to bar (mod: Hanging knee tucks-15reps)

Skill:  DB Snatch   WOD: 30 Min Ladder  3, 6, 9, 12, 15, 18, 21, … Wall Balls (20/14) ABMAT Sit Ups Slam Ball (30/20)

Skill:  HSPU   WOD:  5 Min AMAPS With 5 minutes on the clock perform: 10 Sprints out front (there back = 1) with the remaining

5RFT 6 Hang Snatch (115/75) 12 Pullups 18 Front Rack Lunges  1 for 1(115/75) 50 Double Unders 30 Min Cap

Strength:  3RM Deadlift (5,5,3,3,3) Skill: Thruster   WOD:  Survivor Rounds 0-2 Min  8 Thrusters (95/65) 8 Box Jumps (20″) 8 Pistols (1 for 1) 8

Skill:  Mobility   WOD:  5RFT 5 Rope Climbs (8 mods) 24 OHL steps with Plate  (45/25) 1 for 1 60 Double Unders (180 Singles) 12

For Time 3 Rounds 5 HPSU 25 Double Unders 10 HSPU 50 Double Unders 2 Rounds 15 T2B 25 Double Unders 20 T2B 50 Double

30 Min AMRAP 200 Ft Farmers Carry (person A) Same Person B 40 Crunch Passes with Med Call (15/10) 30 partner Clap Push Ups 20