12-1-16

11-29-16

skill/strength
2 min max effort Shoulder to overhead (115/75)

wod
5 min amrap
3-6-9-12-15-18…
hang squat clean (95/65)
bar over burpee
@ 5 min right into
5 min amrap
3-6-9-12-15-18…
Overhead squat
Box jump (24/20)

11-28-16

Skill/strength (recovery week)
2 min max effort back squat (185/135)
set is over when you rack the bar or when time is up.

wod
3 rounds for time
15 Dl (185/135)
15 handstand push ups (scale bear push ups)
15 pull ups (scale ring row + 15 gymnastic kips)

11/26/16

Teams of 2

One person is always rowing while other is working and split reps at your discretion.

30 Clean and Jerks (135/95)
60 KBS (55/35)
80 Burpee box overs (24/20)
100 Deadlifts with clean and jerk bar

* Goal is the work for time plus max Meters on the rower!

11-24-16

Happy Thanksgiving!!

The Five Servings of Thanksgiving dinner plus dessert!

150 wallballs (20/14)

@ 10 min

2 k row sprint

@ 20 min

Light Fran
21-15-9
Thruster (75/55)
Pull ups (scale ring row + Kip)

@ 30 min

100 Plate GTO (45/25)

@ 40 min

Annie
50-40-30-20-10
Double under (x3 single skip)
Ab-mat sit ups

**8 min cap and 2 min rest per workout**

11-22-16

skill/strength
15 min to find max push press

wod
5 min max effort box overs
rest 1 min
4 min max effort power clean (185/135)
rest 1 min
3 min max effort bar facing burpee
rest 1 min
2 min max effort chest to bar
rest 1 min
1 min max effort shuttle sprint

Post wod
Shoulder stretching w/ band on rig

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