WOD 12/1/16

10,9,8…1 Power Snatch 20x Box Jumps after evens 5x Muscle Ups after odds

WOD 11/30/16

Back Squat 5×5 Then:  AMRAP 10 mins- 10x Front Squat 30x DU

WOD 11/29/16

Part 1:  OTM 10 mins 1x Power Clean, 2x Jerk Rest 3 mins Part 2: 400m Run 21-15-9 CTB Pull ups and Dips 400m Run

WOD 11/28/16

“The Grind” 400m Run or 500m Row 4x [10 HSPU, 10 KBS, 20 Box Step Ups] 800m 4x [10 HSPU, 10 KBS, 20 Box Step Ups] 400m Run or 500m Row

WOD 11/27/16

REMINDER-CLASS IS AT 8AM 5 Rounds: 400m Run 30x Farmer Carry Walking Lunges 10x DB Power Snatch each arm

WOD 11/26/16

Teams of 2, complete the following: Back Squat AMRAP 5 mins: 30 reps at 135/95 30 Reps @185/135 Max Reps @225/155 REST 3 MINS Push Press AMRAP 5 mins: 30 reps at 135/95 30 reps at 155/105 Max Reps @185/135 REST 3 MINS Hang Power Read More …