WOD 11/29/2017

Strength:
A) Scapular Circles: 8-10reps x2, rest :60
B) Arch to hollow swings: 6-8reps x2, rest :30
C) Kipping C2B: 6-8reps x3-4, rest 2:00

WOD:
AMRAP 5@85-90%
45 Calorie row
AMRAP Double unders with remaining time
rest 5:00
AMRAP 5@85-90% effort
400m run
Max Thrusters 95/65# with remaining time
rest 5:00
AMRAP 5@85-90%
45 Calorie Airbike
AMRAP DB Snatch 50/35# with remaining time

Mobility:
5 min per of: Lat/Serratus Smash+ Banded Sink 

WOD 11/27/2017

Gymnastics: 
A) Turkish Get ups: 3-5/side x2, rest :60 light load, shoulder stability work
B) Wall Walk + Hip Taps: 1.6 reps x2 , rest :30
C) Handstand walk around box: 4x in both directions, rest :90

WOD:
EMOM 15:
#1: 10 Burpees
#2: :30 Calorie Airbike
#3: 40 Double Unders

Mobility:
5 min per of: LAX Pec Smash+ Banded Bully 

WOD 11/09/2017

Strength:
A) Push Jerk: 3-5reps x4 every 3:00 build load to a tough set
B1) Supinated Strict Pullups@1113: AMRAP :60 x2, rest :30
B2) Bar Dips@31×1: 6-8reps x2, rest :60

WOD:
3 sets@85-90% effort of:
3-5 Muscle ups
35 Wall Balls
100 Double Unders
rest 3:00

Mobility:
5 min per of: Posterior Shoulder Rotator Smash & Floss+ Banded Lateral Shoulder Adduction Distraction

WOD 11/01/2017

Gymnastics:
A) Back Lever: 2-3reps x3@:15 holds, rest :10 b/t reps, :90 b/t sets
B) EMOM 12
#1: 8-10 Pistols
#2: 35 Double Unders

WOD:
10 rounds@75% effort of:
200m run
3 Muscle ups
rest :60

Mobility:
5 min per of: Tricep Smash+ Overhead Distraction w/ External Rotation+ Shoulder rotation with protraction/retraction of scapula 

WOD 10/27/2017

Strength: 
A1) RNT Reverse Lunge@3111: 6-8/L x2, rest :60
A2) Star Bridge/Plank: :45/side x2, rest :60
B) Front Squat@30×0: build to a 1RM in 15 min

WOD:
Complete 2 sets @80-85% effort of:
2 rounds
35 Double Unders
:30 Front Leaning Rest
400m run
20m Farmer Carry 70/53#
15 Squats
rest/walk 4:00

Mobility:
5 min per of: Glute Smash+ Hip Capsule Mobilization