Sunday, November 20th 2016
For time: 20 Turkish Get-Ups alt 800m run -Then – 5 Rounds 3 Rope Climbs 25 Wall Balls 250m row -Then – 800 meter run 20 Turkish Get-Ups alt
Saturday, November 19th 2016
Alternate w/ partner 10 rounds each: 7 Handstand Push-Ups 14 KB Swings 21cal Row
Friday, November 18th 2016
Deadlift Max effort set at 65% Strict Behind the Neck Press 4×10 For Time; 20 Back Squats 1 Mile Run 20 Back Squats
Thursday, November 17th 2016
Every 10min for 40 min: Run 800m 35 Sit-Ups ME Clean and Jerks
Wednesday, November 16th 2016
30m EMOM: Minute 1 – Toes to Bar Minute 2 – Thrusters Minute 3 –Row Buy out: 75 Evil Wheels
Tuesday, November 15th 2016
Every 90s for 18 minutes: Min 1: Handstand walk ME/ Min 2: 10-15 Ring Push-Ups Min 3: 30 Hollow Rocks “Nasty Girls” 3 RFT: 50 Air Squats 7 Muscle-ups 10
Monday, November 14th 2016
5 Rep Back Squat (5X5) Unbroken 4 RFT: Deadlifts Chest to Bar Double Unders
Sunday, November 13th 2016
45 Minute AMRAP 25 Single-Arm Dumbbell Overhead Lunges Row 25 Calories 25 Weighted Sit-Ups
Saturday, November 12th 2016
Partner WOD 8 Rounds Each: 25 Double Unders 12 KB Swings 8 Pull-Ups
Friday, November 11th 2016
Deadlift ME set at 65% Strict Behind the Neck Press ME set at 70% 4 RFT: 15 Toes to Bar 3 Rope Climbs 400 Meter Run
