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
Thursday, November 10th 2016
40 Minute AMRAP: Ascending Row by 5 Calories Ascending WallBalls by 5 tosses Ascending by 5 Power Cleans
Wednesday, November 9th 2016
30 Minute EMOM Minute 1 – Run Minute 2 – Burpees over the Bar Minute 3 – Power Snatch
Tuesday, November 8th 2016
Every 90s (4 Rounds) Min 1: 60% of ME Bar Muscle Ups Min 2: 25 Banded Lat Pulldowns Min 3: 30 V-Ups Buy in: Handstand Walk 50 feet5 Rounds 5
