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November 30, 2017

A) Bench press (20 min)
1x5 @ 55%, 1x3 @ 65%, 1x2 @ 75%, 1x1 @ 80%, 1xAMRAP @ 85%   

B) 3 RFT

10 hang power cleans (115/85)

15 box jumps (24/20)

Hang from pull-up bar for 1 minute

 * each time you drop = 20 pushups 

November 29, 2017

A) For time: 

100 double unders / 200 singles
80 air squat
60 AbMat sit-ups 
40 pull-ups 
30 SDHP 75/55
20 handstand push-up 

November 28, 2017

A) Strict press (20 min)
1x5 @ 55%, 1x3 @ 65%, 1x2 @ 75%, 1x1 @ 80%, 1xAMRAP @ 85%  

B) AMRAP 10

5 burpees

5 power snatch 95/65

5 ring rows

5 burpees
10 power snatch 95/65
10 ring rows 

5 burpees
15 power snatch 95/65
15 ring rows 

5 burpees
20 power snatch 95/65
20 ring rows 

..........

November 26, 2017

A) Back squat (20 min)

1x5 @ 55%, 1x3 @ 65%, 1x2 @ 75%, 1x1 @ 80%, 1xAMRAP @ 85% 

B) AMRAP 11

40 wallballs 20/14

40 deadlifts 115/95

40 goblet squats 53/35

40 Mt Climbers (ea. side = 1 rep)

November 20, 2017

Monday: back squats

Tuesday: strict press

Wednesday: MetCon

Thursday : NO CLASS

Friday: bench press

Saturday: partner WOD

November 10, 2017

3 RFT

8-6-4 of:
Deadlifts (115/75)
Front Rack Reverse Lunges (115/75)
Chest to Bar pull ups 

    *scaled = jumping C2B

November 10, 2017

A) Front squat

4x5 

In 15 minutes find heavy set

B) AMRAP 8

10 single KB step ups (20") 35/26

10 KB snatch 35/26

5 burpee box jumps 

November 9, 2017

A) Bench press

3x5 @ 45/55/65%

B) 5 RFT

10 MedBall cleans (20/14)

10 Push press (75/55)

November 8, 2017

A) 0-5 min

Row 1000/800 meters

w/ remaining time max effort OHS (75/55)

1 min rest

B) 6-11 min

Run 800 meters

w/ remaining time max effort OHS (75/55)

1 min rest

C) 12-17 min

Bike 1.5/1.2 miles

w/ remaining time max effort OHS (75/55)

November 7, 2017

A) strict press

3x5 @ 45/55/65%

B) EMOM 12

min 1: 25 DUs/50 SUs

min 2: 10 HSPUs

min 3: 20 AbMat sit-ups

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