Month: November 2017

WOD – Wednesday, November 29th 2017 – Conditioning

Warm-Up 1 min singles rest :30 1 min doubles 10 kips 10 behind the neck push press 10 kipping kneeups Strength Build to a 3rm behind the neck snatch grip push press @32×1 WOD AMRAP 10 7 T2B 30 Doubles 7 OHS (95/65) (sub goblet squats x 12 if cannot get depth or mobility issues)

WOD – Friday, November 24th 2017 – Conditioning

TURKEY DAY WOD “Thanksgiving Platter” For time: 5 rounds of: 5 pull-ups 10 push-ups 15 air squats Then: 4 rounds of: 8 HSPU (HRPU scale) 15 KBS Then: 3 rounds of: 15 box jumps 15 T2B Then: 2 rounds of: 20 wall balls 30 sit-ups Then: 1 round of: 50 burpees  

WOD – Wednesday, November 22nd, 2017 – Conditioning

Warm-Up 1 min singles rest :30 1 min doubles 10 SA ring rows Behind the neck snatch grip push press Push press Strength Build to a heavy 5rm behind the neck snatch grip push press *32×2 WOD 3 Sets each for MAX reps: 1 Min On :30 Off Pull-ups Push Press (95/65) Doubles

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