Wednesday, November 23, 2016
Tuesday, November 22, 2016
WOD 11/22/2016
Hollywood
For time:
Run 2K
22 Wallball shots
22 muscle ups
22 Wallball shots
22 Power cleans (185#)
22 Wallball shots
Run 2K
For time:
Run 2K
22 Wallball shots
22 muscle ups
22 Wallball shots
22 Power cleans (185#)
22 Wallball shots
Run 2K
Monday, November 21, 2016
Friday, November 18, 2016
WOD 11/18/2016
Filthy 50's
For time:
50 Box Jumps
50 Jumping pull-ups
50 Kettlebell Swings, 1 pood
Walking lunges, 50 steps
50 Knees to elbows
50 Push press, 45 lbs
50 Back extensions
50 wall ball shots, 20 lb ball
50 Burpees
50 Double unders
For time:
50 Box Jumps
50 Jumping pull-ups
50 Kettlebell Swings, 1 pood
Walking lunges, 50 steps
50 Knees to elbows
50 Push press, 45 lbs
50 Back extensions
50 wall ball shots, 20 lb ball
50 Burpees
50 Double unders
Tuesday, November 15, 2016
Monday, November 14, 2016
WOD 11/14/2016
Back squat 3-3-3-1-1-1-1-1
Then:
Death by Pull-ups (1 pull-up during the first minute, 2 during the second, and so on)
Then: Row 1000m or run 1/2 mile for time
Then:
Death by Pull-ups (1 pull-up during the first minute, 2 during the second, and so on)
Then: Row 1000m or run 1/2 mile for time
Monday, November 7, 2016
WOD 11/8/2016
Thrusters 5-3-3-1-1-1-1
Then:
5 rounds for time:
15 Burpees
2 thrusters @ 70% max
1 snatch @ 135# (heavier than Fran)
Then:
5 rounds for time:
15 Burpees
2 thrusters @ 70% max
1 snatch @ 135# (heavier than Fran)
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