Month: November 2017

Strength/Skill: Handstand Pushups 3 x 8, every 2 minutes last week’s mods: 11.9.17 WOD: 8 RFT Ready set go: 5 Rope Climbs (FBs do 8),

Strength/Skill: Back Squat 3 x 4 @ 80%, every 2 minutes WOD: 7 Round EMOM Min 1: 12 BJO (24/20) Min 2: AMAP Toes to

Strength/Skill: Dumbbell Complex 1 Complex (1 Arm) = 1 Power Clean + 1 Push Press + 1 Thruster 5 x 4 Complexes, alternating arms, every

Strength/Skill: Hang Snatch 6 x 2, every 90 seconds WOD: Partner AMRAPs – 28 Minutes AMRAP a: 20/14 cal Row 35 Double Unders AMRAP b:

Strength/Skill: Front Squat 7 x 3 @ 60%, EMOM from ground, no racks (unless you are unable to clean) WOD: For Time Ladder 10 –

Strength/Skill: Team Row Intervals Teams of 2: 1000m 600m 200m record a time for each distance 8 min cap or Teams of 3: 1500m 900m

Strength/Skill: HSPUs, *4 x 8, every 2 minutes last week’s mods: 11.1.17 WOD: 18 min AMRAP 5 HRPUs 3 Box Jumps (30/24) 1 Squat Clean

Strength/Skill: T2B and Snatches 50 or 30 T2B for time 5 min cap 3 min rest, then right into: Isabel – 30 Snatches for time

Strength/Skill: Back Squats, 8 x 2, 75%, every minute WOD: Split AMRAPs 5 rounds of each AMRAP, alternating every 2 minutes: AMRAP 1: 8 Pistols

Strength/Skill: Push Press 4 x 3, every 90 seconds **3-5 second negative (control barbell slowly back to shoulders) WOD: For Time 21 – 15 –