WOD 12-1-17
400-m Run 30 Strict HSPU 40 Box Jumps (20 in.) 400-m Run 20 Strict HSPU 30 Box Jumps 400-m Run
11-30-17
8-6-4-2 1 Power Snatch 1 Hang Squat Snatch 1 OH Squat *Load increases each round Men: 65-95-135-155 Women: 45-65-95-115
11-29-17 WOD
TESTING ‘Benchmark Workout’ Pain Optional EMOM 12min 3 Front squat (185/125lbs) AMRAP Ring Dip for the remaining minute
11-28-17 WOD
50-40-30-20-10 Double Unders Hip Extensions Weighted Situp
11-27-17 WOD
Press 3-3-3-3-3 Push Press 3-3-3-3-3
11-24-17 WOD
TESTING ‘Gymnastics’ Kipping + Chest to Bar Pullups ‘Benchmark Workout’ Jerk Snatcher 20 Clean and Jerk 20 Snatch 95/65lbs
11-23-17 WOD
THANKSGIVING WOD
11-22-17 WOD
1min Plate OH Hold (25/15lbs) 12 Plate Overhead Walking Lunges 15 Plate Squats (Hold the plate out front and slightly up. Arms extended)...
11-21-17 WOD
9-15-21 Synchronized Thruster (95/65lbs) Synchronized Bar Facing Burpees
11-19-17 Community WOD
25 KB swings 50 Push-ups 75 Situps 100 Squats