Author: Tanner Bland

Wednesday 11/23/16 WOD

Strength:

Every 1:30 x 6 Rounds, AMRAP THE 7th

4 Touch and Go Squat Snatch

Metcon:

AMRAP X 8 minutes

15 Power Snatch (55/75)

10 Goblet Squats (55/70)

*At least 5 Rounds to Rx*

Tuesday 11/22/16 WOD

Metcon:

2 Rounds

10 Muscle-Ups

20 Handstand Push-ups

30 Shoulder 2 Overhead (105/155)

40 Burpees Over the Bar

50 Wallballs (14/20 @ 9/10ft)

*28 minute cut-off*

Monday 11/21/16 WOD 

Strength:

EMOTM X 8 minutes

Barbell Complex

1 Squat Clean

2 Front Squats 

1 Hang Squat Clean

Metcon:

4 Rounds

30 Double-Unders

20 Pistols

10 Power Cleans (110/165)

*12 minute cut-off*

Saturday 11/19/16 WOD 

Metcon:

21-18-15-12-19-6-3

Shoulder 2 Overhead (75/115)

Ring Rows

Dumbbell Thrusters (25/45)

Front Squats (75/115)

*28 minute cut-off. Body must be parallel on the ring rows in order to Rx.*

Friday 11/18/16 WOD

Strength:

Every 2:30 x 6 Rounds

8, 7, 6, 5, 4, 3

Back Squats

Metcon:

AMRAP X 10 minutes

4 Strict Handstand Push-ups

12 Toes 2 Bar

* At least 6 Rounds to Rx*

Thursday 11/17/16 WOD

Metcon:

5 Rounds

60 Double-Unders

20 Hang Cleans (95/135)

20 Box Jumps (24/30)

*20 minute cut-off*

Wednesday 11/16/16 WOD

Strength:

5 x 5 

Strict Press

Metcon:

5-10-15-20-15-10-5

1-2-3-4-3-2-1

Ring Dips

Wall Climbs

*10 minute cut-off*

Tuesday 11/15/16 WOD

Metcon:

AMRAP X 10 minutes

10 Kettlebell Swings (55/70)

25 Air Squats

-Rest 2 minutes-

AMRAP X 10 minutes

10 Cal Row

25 Sit-ups

*At least 7 Rounds in the first AMRAP and 6 Rounds in the second.*

Monday 11/14/16 WOD

Strength:

5 Sets of:

2 Strict/Weighted Pull-ups

1 Negative

1 Strict/Weighted Pull-up

1 Negative

Metcon:

9 minute Ladder

1 Squat Clean (95/135)

2 Shoulder 2 Overhead (95/135)

*At least through 16 S2OH to Rx*

Saturday 11/12/16 WOD

Strength:

EMOTM X 6 Minutes, AMRAP the 7th and 8th

6 Touch and Go Power Cleans

Metcon:

1-2-3-4-5-6-7-8-9-10

20-18-16-14-12-10-8-6-4-2

Deadlifts (155/225)

Pistols

*12 minute cut-off*