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Tuesday 12/6/16 WOD 

Metcon:

4 Rounds

25 Burpees

60 Double-Unders

16 OAA Dumbbell Snatch (55/70)

15 Handstand Push-ups

*20 minute cut-off*

Monday 12/5/16 WOD 

Strength:

Establish a “1-Rep Max” for the barbell Complex

“Big Clean Complex”

1 High Hang Squat Clean

1 Hang Squat Clean 

1 Squat Clean

1 Push-Press

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

1 Push-Jerk

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

1 Split Jerk

Metcon:

5 Rounds

6 Clean And Jerks (110/165)

16 Pull-Ups

*8 minute cut-off*

Saturday 12/3/16 WOD 

Metcon:

AMRAP X 10 minutes

8 Kettlebell Swings (55/70)

8 Push-ups

-Rest 2 minutes-

AMRAP X 10 minutes

45 Double-Unders

10 Front Rack Lunges (95/135)

*9 Rounds in first AMRAP, 6 Rounds in second to Rx*

Friday 12/2/16 WOD 

Strength:

5 x 3, then 1 minute AMRAP @ 60% of your heaviest set of 3

Back Squats

Metcon:

2 Rounds

25 Sumo Deadlift High Pull (65/95)

25 Ring Dips

25 Shoulder to Overhead (65/95)

*10 minute cut-off*

Thursday 12/1/16 WOD 

Metcon:

AMRAP X 15 minutes

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

15 Toes 2 Bar

15 Box Jumps (24/30)

-Rest 2 minutes-

AMRAP X 5 minutes

Cal Row

*You will have 2 scores, Rounds and Reps in first AMRAP and then total Calories rowed.*

Wednesday 11/30/16 WOD 

Strength:

Every 1:15 x 6 Rounds, AMRAP 7th

8 Touch and Go Power Snatch

Metcon:

“Annie”

50-40-30-20-10

Double-Unders

Sit-ups

*10 minute cut-off*

Tuesday 11/29/16 WOD 

Metcon:

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

Deadlifts (165/245)

Dumbbell Hang Squat Cleans (35/55)

Chest 2 Bar Pull-ups

*20 minute cut-off*

Monday 11/28/16 WOD 

Strength:

3, 3, 3, 2, 2

Overhead Squats

Metcon:

3 Rounds

20 Front Rack Lunges (85/125)

20 Shoulder 2 Overhead (85/125)

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

*12 minute cut-off*

Saturday 11/26/16 WOD 

Metcon:

AMRAP X 24 minutes 

4 Strict Pull-ups

8 Burpee Box Jump Overs (20/24)

12 Clean and Jerks (85/125)

*At least 6 Rounds to Rx*

Friday 11/25/16 WOD

Strength:

4, 4, 3, 3, 2

Deadlifts

Metcon:

4-3-2-1

8-8-8-8

12-12-12-12

Rope Climbs

Back Squats (125/185)

Toes 2 Bar