Friday’s WOD – 11.23.18

STRENGTH

Front Squat (6×3)
Set #1 – 78%
Set #2 – 82%
Set #3 – 86%
Set #4 – 82%
Set #5 – 78%

METCON

3 Rounds (AMRAP – Reps)
3:00 Calorie Row
2:00 burpee over rower
1:00 Power Cleans (155/105)
Rest 2:00 between rounds.

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Thursday’s WOD – 11.22.18

METCON

“Thanksgiving with the Girls”

For time (waterfall style):

“Angie’s House”
20 pull-ups
20 push-ups
20 sit-ups
20 Air Squats

“Helen’s House”
400m run
21 KBS (53/35)
12 pull-ups

“Fran’s House”
15 thrusters 95/65

“Nancy’s House”
400m run
15Overhead squats ( 95/65)

“Grace/Isabel’s House”
20 Ground-to-Overhead (95/65)

“Kelly’s House”
400m run
30 box jumps (24/20)
30 wall balls (20/14)

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Wednesday’s WOD – 11.21.18

METCON

On the 2:00 x 6 (No Measure)
Rounds 1+2+3 – 5 Deadlifts + 5 Deficit Kipping HSPU
Rounds 4+5+6 – 3 Deadlifts + 3 Deficit Kipping HSPU

METCON

“Kristeen”

3 Rounds (Time)
500 Meter Row
12 Deadlifts
21 Box Jumps (24″/20″)

Rx Barbell – 225/155

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Monday’s WOD – 11.19.18

STRENGTH

Back Squat
8 Repetitions @ 64%
6 Repetitions @ 74%
4 Repetitions @ 79%

METCON

For Time:
30 Kipping Handstand Pushups
12/8 Ring Muscle-Ups
10 Rounds of “Macho Man”

1 Round of “Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Jerks
Rx – 155/105

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Saturday’s WOD – 11.17.18

METCON

For Time
800m Run, 21 Hang Power Snatches, 21 Burpee Box Jumps
400m Run, 15 Hang Power Snatches, 15 Burpee Box Jumps
200m Run, 9 Hang Power Snatches, 9 Burpee Box Jumps

Barbell – 95/65
Burpee BJ – 24″/20″

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Thursday’s WOD – 11.15.18

METCON

4 Rounds for Time
24/17 Calorie Assault Bike
2 Rope Climbs (15′)

Row: 21/15

METCON

For Time
30/21 Calorie Row, Rest :30s
30/21 Calorie Row, Rest :30s
30/21 Calorie Row
… Rest 2:00…
30/21 Calorie Row, Rest :30s
30/21 Calorie Row, Rest :30s
30/21 Calorie Row

Score is total time across the entire piece, to include rest periods.

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Wednesday’s WOD – 11.14.18

METCON

For Time
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats

Rx – 205/145
Rx +- 225/155

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Tuesday’s WOD – 11.13.18

METCON

On the 4:00 x 5 Rounds
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches (115/80)

Rx+-135/95
Score is our *slowest* round.

METCON

No Measure
3×8 Tempo Dumbbell Push Presses
3×8 Tempo Dumbbell Bent Over Row
3x Max Effort Ring L-Sit Hold

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1 2 3 4 5 107

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