Month: November 2015

Core: Tabata 8 Strict Knee ups and L-Sit holds (alternating) Weightlifting: Back Squat + Front Squat Complex E2MOM 12 Mins 3 Front Squat + 3 Back Squat at 80% of 1 Rep Max Front Squat. This complex is a combination of both back squats and front squats all from the rack based on a percentage…

Capacity: 400m Run For Time. This is a max effort 400 meter run! Weightlifting: Power Clean (1-1-1-1-1-1-1) Establish a new 1RM Power Clean E2MOM WOD: ” Fight Club” 3 Rounds, For Total Reps: 1 Minute Thrusters (95/65) 1 Minute Power Cleans (95/65) 1 Minute Box Jump Overs (24/20) 1 Minute Pull-ups 1 Minute Cal Row…

Core: Tabata Hand Stand Hold/ L-Sit Alternating Weightlifting: Push Jerk (1-1-1-1-1-1-1-1) Establish a new 1RM Every 90 sec WOD: 4 rounds for time -CAP 20 minutes 21 Wall Balls 20/14# 12 Power Snatches 95/65#

Skill Work: Take 5 minutes and then choose either A,B, or C to establish a new baseline of unbroken reps A: Max Unbroken Set Ring Muscle Up (AMRAP – Reps) Establish a person best of unbroken ring muscle ups B: Max Unbroken Bar Muscle Up set (AMRAP – Reps) Establish a new unbroken set of…

Skill Work: Weighted Pull-ups Take 6 Mins to establish a new 1 rep max weighted pull up Weightlifting: Overhead Squat E2MOM 12 mins 3 OHS at 80% of 1 rep max WOD: 10 minute AMRAP: 3 Power Snatches 115/75# 6 Clean & Jerks 115/75# 9 Box Jumps 24/20″

Skill Work: Wall Balls All out 1 minute wall ball reps! men 20 lbs, 10 feet women 14 lbs 9 feet Rx+: 30/20 lbs Weightlifting:Bench Press 12 Minutes to establish a new 1 RM bench press WOD: 21-18-15-12-9-6-3 Alternating dumbbell snatch 50/35 lb Goblet squat 50/35 lb Cap: 20 mins

Skill Work: Max Hand Stand Pushups in 1 minute Weightlifting: Hang Snatch -EMOM 11 minutes, 2 Hang Squat Snatch at 65% WOD: 4 rounds for time: • 200 m Run with Wall Ball 20/14# Rx+:30/20 lbs • 20 Wall Balls 20/14# • 3 Rope Climbs

Cardio Capacity: Max Calories on the Rower in 1 Minute -OR_ Max Calories on the Air Assault Bike in 1 Minute Weightlifting: Push Jerk -E2MOM 12 minutes 3 Push Jerks at 82% WOD: For Time: 30 Calorie Row 60 Dumbell Thrusters 35/25 lbs 30 Calorie Row Cap: 18 mins

Gymnastics: Max Toes to Bar in 1 minute Weightlifting: Back Squat -E3MOM 12 minutes 3 Back Squats at 88% of 1 RM WOD: 21-15-9 • Power Cleans 135/95# • Lateral Burpee Over Bar • Toes-to-bar Cap: 17 minutes