Archive for November, 2016

A) Snatch 6 x 2 Warm up: 0 – 8 min Work @ 8, 10, 12, 14, 16, 18 B) 30 sec on 30 sec off min 1,3,5 Box Jumps min 2,4,6 T2B

A) Split Squat 5 x 6 B1) RDL 3 x 12-15 B2) Ext Rot. 3 x 12-15

WU 6 min AMRAP 60 skips 10 KB Swings Deadlift review WOD 12 min AMRAP 1 Deadlifts 20 DU 2 Deadlifts 20 DU 3 Deadlifts 20 DU’s Etc. add 1 deadlift every Round

WU 2 min Row 2 min Plank 2 min Squat hold WOD 750m Row 12 Wall Walks 30 Sit ups 60 Thrusters 30 Sit ups 12 Wall Walks 400m Run

A) 10 min EMOM Push Press x 1/Push Jerk x 1/Split Jerk x 1 B) Teams of three 3 rounds for reps 1 min stations P1 – Row for Cals P2 – Burpees P3 – Clean and Jerk

WU 6 min AMRAP 10 ring rows 10 step ups 20 sec L sits WOD 12 min AMRAP 6 C2B Pullups 12 Push ups 18 Box jumps (step down)

A) Snatch 6 x 2 Warm up: 0 – 8 min Work @ 8, 10, 12, 14, 16, 18 B) 4 min P1 – Tabata: Row for cals P2 – Snatch grip Bench Row 3 x 15 P3 – Accumulate 2 min of Bar OH Hold

A) Split Squat 5 x 6 B1) RDL 3 x 12-15 B2) Ext Rot. 3 x 12-15

WU 6 min MOB Work Deadlift review T2B Review WOD On min 0 – 3 – 6  – 9 – 12 – 15 1 Shuttle run 5 Deadlifts 1 Shuttle run 10 T2B 1 Shuttle run Buy out, Accumulate 5 min in a plank

WU 6 min 5/5 SA DB/KB Thrusters 20 Hollow Rocks 30 single skips WOD 15 min AMRAP 21 Thrusters (aim to be unbroken) 50 DU’s rest 60 sec