November 27, 2018

Skill:

15 min EMOM

5 x 5 Back Squat @ 70%

WOD:

12 min AMRAP

10-20-30-40-50 etc. 

Double Unders

5-10-15-20-25 etc. 

T2B

November 26, 2018

Skill:

TnG Power Snatch

Build up to a quick and easy set of 7

WOD:

3 RFT

20/15 cal bike

15 power snatch (75/55)

2 Min rest

November 16, 2018

F U Friday

“The Hateful Eight”

8 RFT

8 Push Ups

8 GHD Sit Ups/16 Abmat Situps

8 Air Squats

8 Pull Ups

8 Deadlifts (95/65)

8 Hang Power Cleans (95/65)

8 Shoulder to Overhead (95/65)

8 Cal Row

November 15, 2018

WOD:

20 Mins Gymnastic Skill Work:

(HSPU/Pull Up/T2B/Etc)

15 Min Alt EMOM

-Gymnastic Skill of choice

-:30 sec DU/SU

-:30 sec Sprint Bike

November 14, 2018

Skill:

Back Squat

3 x 10 Building

WOD:

Wheelhouse Wednesday

“David”

21-15-9

Wall Balls

KBS

Pull Ups

November 13, 2018

Skill:

Deadlift

5 x 5 Building

WOD:

3 RFT:

30/20 Cal Bike

15 Deadlift (275/185)

3 Ring Muscle Ups

3 Mins Rest

November 12, 2018

Skill:

3 Position Power Snatch Complex

1 High Hang Snatch +

1 Hang Snatch +

1 Snatch +

1 Hang Snatch +

1 High Hang Snatch

WOD:

For Time:

50 Double Unders

40 T2B

30 Snatch (75/55)

20 Overhead Squats (75/55)

10 Burpees

November 9, 2018

F-U Friday

For Time: (30 Min Time Cap)

90 Double Unders

70 Wall Balls

50 Deadlifts (185/135)

30 Burpee Pull Ups

50 Deadlifts (185/135)

70 Wall Balls

90 Double Unders

November 8, 2018

Accessory Day

Strict Press

1 x 1 Heavy, Max Set at 75%

3 x 8 Push Press (Same Weight)

50 x Push Up

50 x Decline Ring Row

November 7, 2018

Skill:

Work up to heavy set of 3 TnG Squat Clean

WOD:

4 RFT

10 Squat Cleans (135/95)

15 Bar Facing Burpees

400m Run

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