Monday, November 7th 2016
Strength: 10 Rep Back Squat Conditioning: Unbroken 14 min AMRAP of an ascending ladder: 1 Pull-Up 1 Handstand Push-Up 1 Overhead Squat
Sunday November 6th 2016
PCF World Championships!
Saturday November 5th 2016
Partner WOD AMRAP30 *alternate every 10 reps 20 Thrusters20 Pull-Ups20 Burpees20 Handstand Push-Ups
Friday November 4th 2016
Deadlift ME at 60% Strict Behind the Neck Press or DB Press 4X10 4 rounds3 Bar Muscle Ups6 DB Hang Squat Cleans 12 Ring Dips 18 Calorie Row
Thursday November 3rd 2016
6 Rounds 800 Meter Run10 Clean and Jerks
Wednesday November 2nd 2016
10 mins to work on muscle ups EMOM30 Muscle Ups Row KB Swings
Tuesday, November 1st 2016
E90 for 18 minutes: ME Handstand WalkME Strict HSPU30 Hollow Rocks 3 Rounds30 Double Unders 20 Bar Facing Burpees15 Wall Balls 10 Power SnatchesRest 90 Seconds
Monday October 31st 2016
10 Rep Back Squat 13 Rounds 6 UB Hang Cleans6 UB Thrusters6 UB Toes to Bar
Sunday October 30th 2016
EVA5 Rounds 800M run 30 KB Swings 30 Pull-Ups
Saturday October 29th 2016
Partner workout 10 Rounds 5 Burpees 1 Rope Climb 100 Meter Sprint
