Thursday, November 23, 2017

WOD

Happy Thanksgiving
Warm up
For Time:
10 Pull ups
20 Burpees
30 Kettle bell swings (heavy)
40 Knees to Elbow
50 Dumb bell Thrusters
40 Knees to Elbow
30 Kettle bell swings (heavy)
20 Burpees
10 Pull ups
Post time to comments:
Gym will be 6am-7:30am, get in and get it done

Wednesday, November 22, 2017

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post to comments:
Compare to:160831

Tuesday, November 21, 2017

WOD

5 Rounds for time of:
10 Hand Stand Push ups
20 Cal Row
Post time to comments:

Monday, November 20, 2017

WOD

Complete as many rounds as possible in 30 minutes of:
3 Pull ups
6 Dumb bell Thrusters 35/20lbs
12 Kettle bell swings 24/16k
Post number of rounds to comments:

Sunday, November 19, 2017

Rest Day

Rest Day

Friday, November 17, 2017

WOD

Complete as many rounds as possible in 4 min of:
10 Pull ups
10 One legged squats
then

Complete as many rounds as possible in 4 min of:
7 Power Snatch
7 Overhead squats
7 Pull ups
Post number of rounds to comments:

Thursday, November 16, 2017

WOD

21-15-9-15-21 reps for time of:
Goblet squats 1.5/1.0 pood
Kettle bell swing 1.5/1.0 pood
Post your time to comments:

Wednesday, November 15, 2017

WOD

Complete as Many Rounds as Possible with a partner in 20 min of:
10 reps of Curtis P 95/65lbs
10 reps of Man Makers
Post number of rounds to comments:

Tuesday, November 14, 2017

WOD

Clean and Jerk
2 reps at 60%
2 reps at 65%
2 reps at 70%
2 reps at 75%
Post loads to comments:
then

4 Rounds for time of:
21 Cal rowing
18 Wall Balls
15 Kettle Bell Swings 24k/16k
12 Burpees
Post time to comments:
Compare to: 170531

Monday, November 13, 2017

WOD

Complete as many rounds as possible in 15 minutes of:
8 Muscle ups
8 Power Cleans 135/95lbs
Run 40m shuttle
Post number of rounds to comments:
Compare to: 170912

Sunday, November 12, 2017

Rest Day

Rest Day

Friday, November 10, 2017

WOD

Warm up
Spend time on the 5 movements you DON’T do well.
Finish with yogo session if you are able.
Post the movements you practiced to comments.