WOD 18.11.16
In partners,
Every minute for 10 rounds:
10 Power cleans *5 each
Start at 40/30 and ascend in weight.
AMRAP 10, in partners:
10 Power clean at 80% of final weight
20 Toes to bar
30 Push ups
Partition as desired.
WOD 17.11.16
Strict Chin Up
3×10
3 Rounds
12 DB Snatches
30 Air Squat
15 Push ups
WOD 16.11.16
Deadlift
2-2-2-2
For time, with a partner, relay through each movement:
50 Double unders
25 Double KB or DB front rack lunge
40 Double unders
20 Lunges
30 Double unders
15 Lunges
20 Double unders
10 Lunges
10 Double unders
5 Lunges
While your partner goes, hold a static plank.
WOD 15.11.16
AMRAP 6
30 Burpees
Remainder of time
20 KB swings 24/16
20 Wall balls
Overhead Squat
3×5, Ascending
Snatch Balance
3×3, Ascending
Hang Squat
3×1, Ascending
14.11.16
TEMPO FRONT SQUAT
2-2-2-2-2-2
3 Second pause in bottom. Ascending
10 rounds
7 Power Snatch 40/30
7 Box jump
WOD 12.11.16
“Wilmot”
Six rounds for time of:
50 Squats
25 Ring dips
Pre-teen:
3 rounds of
6 push press
12 burpees
40 jump rope singles
Kids:
3 rounds of
6 push press
6 burpees
6 tuck jumps
WOD 11.11.16
“Riley”
1,5 Mile Run
150 Burpees
1,5 Mile Run
WOD 10.11.16
0:00 to 8:00
15 Thrusters 50/30
90 DU
12 Thrusters
60 DU
9 Thrusters
30 DU
4 Minute Rest Before:
12:00 until 20:00
21-15-9 [8 Min Cap]
Front Squat 50/30
Toe to Bar
WOD 09.11.16
3 Rounds
5 Bar Muscle Up [Jumping Bar Muscle up; Chest to Bar; Strict Pull Up; Ring Row]
10 Power Clean 60/40
20 Box Jump
10 C2B Pull Up [Kipping Pull Up; Ring Row with Feet Further Back]
5 Power Snatch 60/40
WOD 08.11.16
Back Squat
5 RM
4 Rounds
10 Pistols
20 Sit Ups
30 Push Ups
Every Minute Perform 5 Med-Ball Cleans
