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W.O.D.

11/17/2015 Tuesday Workout

Warmup Strength 10min EMOM Workout 5 Muscle-ups (Scaling 10 Dips) 10 Overhead Squats (115/75) 15 Toes to bar 20 GHD Sit-ups (alt. V-sits) x 5 RFT

November 16, 2015 / W.O.D.
111615 Monday WOD

SQUAT wk 6, day 1 WOD Partner WOD 3RFT 10 Ground to Overhead 95/65 250 row

November 15, 2015 / W.O.D.
111415 Saturday WOD

Skill Burgener warmup WOD 12min AMRAP 3 snatches (135/105) 6 clean and jerks 9 chest-to-bar pull-ups 54 double-unders (scale = 54 singles)

November 14, 2015 / W.O.D.
111315 Friday WOD

Oooooo….It’s Friday the 13th! WOD 8min AMRAP 8 Thrusters 12 Pushups SQUAT 6 sets 3 FS / 6 BS @ 94% of 85% After Party 3min Airdyne for Max Calories

November 12, 2015 / W.O.D.
111215 Thursday WOD

Skill Healthy Shoulders 100 Banded Tricep Ext 4min Total Plank WOD Max Bdywt Bench Press (or scale to 3-5 reps) 25 WallBalls (20/14, 10’/9′, unbroken) x 5 Rds NOT FOR… Continue reading

November 11, 2015 / W.O.D.
110915 Monday WOD

Strength 5-5-5-3-3-3 70% to 95% of your working 1RM Deadlifts Reminder: this means you find your 1RM in the bold column in the spreadsheet and work the percentages from there…. Continue reading

November 8, 2015 / W.O.D.
110715 Saturday WOD

SQUATS! Week 4 day 2 WOD 7 min AMRAP 21-15-9 HSPU CTB

November 8, 2015 / W.O.D.
110615 Friday WOD

Strength Bench press WOD 5-4-3-2-1 Rope Climbs 15 cal ROW between sets of climbs After Party 3 x 10 supine ring rows

November 5, 2015 / W.O.D.
11/5/2015 Thursday workout

Warmup Workout 1. I n 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Snatches from the hang in the remaining time. Rest 1 minute 2. In 3 minutes complete: 25 KB Swings 15… Continue reading

November 4, 2015 / W.O.D.
110415 Wednesday WOD

WOD 8min AMRAP 50′ bear crawl 50′ Lunge 50 bicycle crunches (r=1 (which also means every leg counts)) then WE SQUAT!!!! Week 4 day 1 After Party Rope Climbs

November 3, 2015 / W.O.D.