November 28, 2016

15min
Back squat
5x75%
3x85%
1+x95%

5min rest

Tabata
T2B
Wallballs 20/14

5min rest

5rds for time:
3 squat snatch 185/130
5 hspu
7 c2b pull-ups

November 23, 2016

15min
Deadlift
3x80%
3x85%
3+x90%

3min rest

10min emom
3 power clean
(Build ahap)

5min rest

12min amrap
50 t2b
40 wallballs 20/14
30 power cleans 135/95
20 hspu

November 17, 2016

15min
Push press
5x75%
5x80%
5+x85%

5min rest

W/ a partner
Angie
100 pull-ups
100 push-ups
100 sit-ups
100 air squats

Every 3min 200m run

November 11, 2016

9-11am

Three Wise Men Tribute WOD

“Jeremy”
4min amrap
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
4min amrap
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
4min amrap
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

November 09, 2016

Front squat
5x75%
5x80%
5x85%

Fight Gone Bad

1min wallballs 20/14
1min sdhp 75/55
1min box jump 20"
1min push press 75/55
1min row (cal)
1min rest

November 07, 2016

5min emom
5 push press (ahap)

5min emom
3 push jerk (ahap)

5min rest

5 sets
30sec work/rest
Wallballs 20/14

5min rest

For time:
100 double unders
80 KB swings 53/35
60 sit-ups
40 burpees
20 power cleans 155/105