KMF Blog

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

November 03, 2016

4sets
12 Bent over barbell row
(Ahap)
15 push-ups

5min rest

W/ a partner
200 double unders
100 sit-ups
100 db snatch
800m run w/ slamball
100 Slamballs 20/10
100 burpees
200 double unders

November 02, 2016

10sets
Every 90sec
Snatch balance +
3 ohs
(Build ahap)

5min rest

7min emom
7 wallballs 20/14
3 muscle ups

5 min rest

Death by thrusters
Men: 115#
Women 75#

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