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Tuesday, November 13, 2018

Pre: Bench Press 5-1-5-1-5-1-5-1 *Increase on every set (135/95/65)

WOD: 8 Rounds E2MOTM:

-15 Sit-ups

-12 Dual DB/KB Lunges (35/20/10)

Post: 60 Hanging Knee Raises

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Monday, November 12, 2018

Pre: Bike: 8 Rounds (:30 on/:30 off), 30 GHDSU (:02 pause at 90 degrees)

WOD: For time:

-50 Box Jump Overs (24/20)

-40 Burpees

-30 Clean and Jerks (95/65)

Post: 50 Tricep Band Pull Downs

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Saturday, November 10, 2018

Pre: Movement Standards

WOD: Partner Day! 20 min AMRAP:

-Buy in: 100 TTB (K2E/KB V-ups) with remaining time: AMRAP:

-10 Cal Row and Bike

-10 ‘1 fer 1’ Axle Cleans (100/80/60)

-10 Bar facing Burpees together

Post: 50 GHDSU

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Tuesday, November 6, 2018

Pre: 3 RNFT: 400/300 m row, 20 reps of DB work (Thrusters, Lunges, Push Press)

WOD: For time:

-55 Deadlifts (225/155/115)

-165 DU (x3 Singles)

Post 4x10 Pistols (Weighted if Possible)

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Monday, November 5, 2018

PRE: Power Cleans - 3x3 (165/135/95) / 3x2 (195/155/105) / 3x1 (215/185/115)

WOD: 8 min Cap -

  • 1.2.3.4…….HSPU

  • 10 Box Jumps (30/24/20)

POST: 3x15 Ring Rows

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Saturday, November 3, 2018

PRE: Movement Standards

WOD: Partner Day! For time: 10 Rounds:

  • 15/10 Cal Bike

    • Partners alternate whole rounds and 8 Hang Clean and Jerks (95/65) or 8 HRPU.

POST: 3 Rope Climbs for time.

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Wednesday, October 31, 2018

PRE: Deadlift 4x4 - build to heavy 4, then, 4x3 with 20# increase.

WOD: For Time -

  • 50 DB/KB Cleans (50/35/20)

  • 50 Goblet Squats

  • 50 V-ups

POST: 800m Run with partner hanging on to each side of sandbag.

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Tuesday, October 30, 2018

PRE:  Bench Press 8-6-4-2 Build to a heavy 2

WOD:  4 min cap: 120 DU’s (x2 Singles), 30 DB Box Overs (30/24/20)

1 min Rest, then:

4 min cap:  40 Cal Row, 30 DB Snatches (50/35/20)

POST:  100 RB Pulls across chest

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Saturday, October 27, 2018

PRE: Movement Standards

WOD: Partner Day! For time:

500m Row, then 4 rounds of:

  • 20 Pull Ups

  • 20 Box Overs (30/24/20)

  • 20 SDHP (95/65)

then, 500m Row

POST: 100 RB Good Mornings

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Friday, October 26, 2018

PRE: 7 min every :30 4 DB Squat Snatches (50/35/20), 4 HRPU

WOD: For time:

  • 1 mile bike/600m Row

  • - 15 Power Cleans (205/155/125/85)

  • 1 mile bike/600m Row

  • 15 Power Cleans

POST: 50 RB OHS (PVC and Pull-up Rig)

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Thursday, October 25, 2018

PRE:  8 Sets:  2 Hang Pulls, 2 Hang Cleans, 2 Front Squats (increase on odd sets)

WOD:  8 rounds for time:

  • 4 HSPU (box/pike)

  • 1 Lap Farmer Carry (70/50/30)

POST:  1000m Row

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