WOD 11/23/2016

Push jerk 3-3-3-3-3

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

WOD 11/21/2016

21-15-9 reps for time of:

Deadlift (275#)
Bar-facing burpees

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

WOD 11/15/2016

21-15-9 reps of:

Deadlift
Overhead squat

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

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)

WOD 11/7/2016

3 rounds for time of:
95# overhead squat, 15 reps
15 L-sit pull-ups
95# split jerks, 15 reps
15 knees to elbows
95# hang cleans, 15 reps
15 back extensions w/ 25# plates

Compare to 11/5/2013

WOD 11/4/2016

For time:

1000M row
50 wallball shots
50 box jumps
750M row
35 wallball shots
35 box jumps
500M row
25 wallball shots
25 box jumps

WOD 11/3/2016

Helen

3 rounds for time of:
Run 400m
1.5 pood kettlebell swings, 21 reps
12 pull-ups

Compare to 3/9/2016

WOD 11/2/2016

Test 3
Tabata squats
Max number of Muscle-ups in 4 minutes
(Muscle ups begin after the last rest period)

Then:

Ten minute AMRAP of:
20 GHD sit-ups
5 squat cleans, 205# RX

WOD 11/1/2016

Deadlifts 10-5-3-1-1-1-3-5-10