Month: November 2018

Front Squats, 5×4, 60%, every 2 minutes Set 1: 1 second down, 1-second pause, 1 sec up Set 2: 2,2,2 sec Set 3: 3, 3,

Hang Full or Semi Squat Snatch 5×5, every 2 min For Time – 16 min cap 40 Semi Squat Snatches (135/95) *10/7 Bike Cals when

Back Squats, 5×4, 65%, Every 2 min  Set 1: 1 second down, 1-second pause, 1 sec up Set 2: 2,2,2 sec Set 3: 3, 3,

Bench Press, 5×3, Every 90 Second Partial rep and up, full rep and up = 1 For Time Ladder 30-20-10 Pull Ups (FB C2B) HSPU

Warm Up: 5 Minute Double Under Practice Find an actual burpee to target For Time – Chipper – 30 Min Cap  20 Thrusters 135/95 200

Front Squats 5×3 @50% Every 2 min Set 1: 5 second down, 5-second pause, 5 sec up Set 2: 4, 4,4 sec Set 3: 3,

9:30am – 10:30am – Hero WOD: DON, For time 66 Deadlifts, 115/75 66 Box jump, 24/20 66 Kettlebell swings, 55/40 66 Knees to elbows (Mod:

DL, 3×3, @75% every 90 sec then Bentover Row, 3×5, every 90 sec then SDHP, 3×8, every 90 sec Hat/Beanie order due today 18 Min AMRAP