WOD 11/22/2016

WOD 11/22/2016

Strength:
1) Arch to hollow kips: :15 on/:15 off x4
2) Strict Pullups@2112: 6-8reps x3, rest :60
3a) BB Bent Over row@20×2: 6-8reps x2, ahap, rest :60
3b) Bar/Ring dips@2112: 6-8reps x2, ahap

WOD:
EMOM 20:
#1: 12-15 T2B
#2: 12-15 Thrusters 115/75
#3: 40-50 Double Unders
#4: 12-15 KB Swings 70/53#

Mobility:
5 min per of: Banded Bully+ Banded Press out

WOD 11/4/2016

WOD 11/4/2016

Strength:
1) Overhead Press+ Push Press+ Push Jerk: 1+3+5 x4, rest 3:00 working to a heavy complex
2a) Banded Seated Row@30×2: 8-10 x2, rest :30
2b) Bar/Ring Dips@20×2: 8-10 x2, rest :60

WOD:
Alt EMOM 12:
#1: 10 Chest 2 Bar Pullups
#2: 40 Double Unders
#3: 15 Wall Balls 30/20#

Mobility:
5 min per of: Barbell Tricep Smash+ Super Rack+ Lat Smash

WOD 10/28/2016

WOD 10/28/2016

Strength:
1) Back Squat@20×0: 3,2,1,3,2,1, rest 3:00, 2nd wave heavier than the 1st
2a) GHD Hip Extension@3012: 12reps x2, rest :30
b) Banded Plank Hold: :45 x2, rest :30

WOD:
For time of:
50 Double Unders, 10 Burpees
40 Double Unders, 10 Burpees
30 Double Unders, 10 Burpees
20 Double Unders, 10 Burpees
10 Double Unders, 10 Burpees

Mobility:
5 min per of: Prone Abdominal/Oblique smash+ Couch Stretch+ Banded Overhead Distraction w/ Splits Machine

WOD 10/11/2016

WOD 10/11/2016

Strength:
1) Active Bar Hang: :30 x4, rest :30
2) Arch to hollow Swings: 10reps x4, rest :30
3) Strict Toe 2 Bar@21×2: 6-8 x2, rest :90
4) EMOM 6: 12 Toes 2 Bar

WOD:
EMOM 18:
#1: 10 Burpees
#2: 12-15 Wall Balls 20/14#
#3: 40-50 Double Unders

Mobility:
5 min per of: BB/KB Quad Smash

WOD 10/3/2016

WOD 10/3/2016

Strength:
1) Push Press+ Jerk BTN+ Press BTN: 2+2+2 x3, rest :60, this is a warmup, light
to moderate load
2) Split Jerk: 3,3,2,2,1,1, rest 2:00 working to a heavy single

WOD:
EMOM 18:
#1: 50 Double Unders
#2: 12 Wall Balls 20/14#
#3: 10 Calorie Row
#4: 12 Pullups
#5: 40m Bear Crawl
#6: 12 KB Swings 70/53#

Mobility:
5 min per of: BB Trap Smash+ LAX 1st Rib Mobilization w/ plate

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