Nov 4

Posted in 2017 on November 3, 2017 by Andy

SKILL / LIFT:
Warm up WOD Movements

WOD: (Teams of 2)
AMRAP 18
30 T2B
100 Ft. DB S.A.O.H Lunge (50/35) (45/30) (40/25) *Each
30 C2B Pull Ups
100 Ft. DB S.A.O.H Lunge *Each
*Adv. 20 Bar MU for C2B Pull Ups

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Nov 3

Posted in 2017 on November 2, 2017 by Andy

LIFT:
Clean & Jerk
3 @ 60%
3 x 3 @ 65%

WOD:
“5-10”
4 Rounds
5 Dead Lift (135/95) (115/75) (95/65) (75/55)
10 Hang Clean
5 S2O
10 Bar Facing Burpees
or:
4 Rounds
5 Dead Lift (135/95) (115/75) (95/65) (75/55)
10 Box Jump Overs (24/20)
5 S2O
10 Box Jump Overs

Nov 2

Posted in 2017 on November 1, 2017 by Andy

SKILL:
EMOM 9
MIN. 1: 8 Box Piked HSPU
*Add a Deficit as needed 2-4″
MIN. 2: 45 Sec. Ring Plank
MIN. 3: 7 Bar Dips

WOD:
“NATE’ISH”
AMRAP 25
4 HSPU
6 Ring Muscle Ups
8 KB Swings (53/44) (44/35) (35/26)
or:
AMRAP 25
10 Walking Lunges
10 Burpee 6″
10 KB Swings (53/44) (44/35) (35/26) (26/20)

Nov 1

Posted in 2017 on October 31, 2017 by Andy

SKILL / LIFT:
EMOM 12
ODD: 3 Dead Lift @ 65%
EVEN: 10 T2B
*Sub. 20 Leg Lifts over a KB accordingly.

WOD: (SLOW GLYCOTIC)
“K1”
For Time:
100 Double Unders
5 Rope Climbs
20/18 Cal. Row
75 Double Unders
3 Rope Climbs
20/18 Cal. Row
50 Double Unders
2 Rope Climbs
20/18 Cal. Row
or:
For Time:
100 Double Unders / 200 Singles
15 Ring Rows
20/18 Cal. Row
75 Double Unders / 150 Singles
12 Ring Rows
20/18 Cal. Row
50 Double Unders / 100 Singles
10 Ring Rows
20/18 Cal. Row

Oct 31

Posted in 2017 on October 30, 2017 by Andy

SKILL:
3 Rounds
8e DB Single Arm Strict Press
8 Supine BB Row
8 Weighted Push Ups

WOD:
“LIVING AND THE DEAD”
In this workout you can choose to be alive or a Zombie. OOOOoooAAAHHAAAHHAA
If you are ALIVE you will start the workout with the first group. If you are ZOMBIE you will start the WOD exactly 2 minute after the living people and try to catch them!

For Time:
800 M. Run
100 Air Squats
80 Sit Ups
60 Push Ups
40 Pull Ups
800 M. Run

*If you are a Zombie you must catch at least one person. If you fail to catch somebody you must do a penalty of 25 burpees after the workout.
**If you are alive and you get caught by any Zombies then you must also do the 25 burpees. The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.

Oct 30

Posted in 2017 on October 29, 2017 by Andy

SKILL:
3 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Sec. Hollow Hold
*Rest 1 Min.

LIFT:
Front Squat
5 @ 60%
3 x 3 @ 65%

WOD:
“103017”
5 Rounds
18 Wall Ball (20/14) (!6/10) (14/6)
200 M. Run

Oct 29

Posted in 2017 on October 29, 2017 by Andy

SKILL
Keg clean and press
15×1

WOD:
“Nascar” (Teams of 2)
100M prowler push relay
25 Partner Deadlifts
100M Partner Carry
25 Partner wall balls
100M sprint relay

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