WOD 12/8/17

Strength: 5×5 Push Press @75-80% Rest 1:00 after last set then 1:00 max rep push jerks Met-Con: Row 2000m

WOD 12/7/17

Strength: Deadlift 3RM Met-Con 3 Rounds 10 Shoulder to Overhead (135/95#) 20 Box Jumps (24/20″) 30 Sit-Ups

WOD 12/6/17

Strength: Back Squats 10RM then -10% Met-Con AMRAP 12:00 3 Rounds 6 Pull-Ups 6 OHS (95/65#) 3 Rounds 5 Pull-Ups 5 OHS (115/75#) 3 Rounds 4 Pull-Ups 4 OHS (135/95#) 3 Rounds 3 Pull-Ups 3 OHS (155/105#)

WOD 12/5/17

Strength: Power Clean + 2 Hang Power Cleans Met-Con: AMRAP 7:00 50 Calorie Row 50 Wall-Balls then Max Rep Burpees rest 3:00 then repeat score is total burpees completed across 2 rounds

WOD 12/4/17

Strength: 1 Power Snatch + 2 Hang Power Snatch Work to a best Met-Con 50/40 Calorie Airdyne 40 Double-Unders 30 T2B 20 Handstand Push-Ups

WOD 12/1/18

Strength: Push Press 5×5 After the last set rest 1:00, then Max Rep Push Jerks in 1:00 Met-Con: 4 Rounds 10 Hang Power Snatch (95/65#) 10 Overhead Squats 10 Toes-to-Bar

WOD 11/29/17

Strength: Back Squat 10RM then 1 set -10%:  #1: 10 reps  #2: 10 reps Compare to 11/22/17 Met-Con AMRAP 6:00 24 Box Step Ups w/ KB (53/35#) 12 Pull-Ups 50 Double-Unders rest 2:00 AMRAP 6:00 24 Goblet Squats (53/35#) 6 C2B Pull-UPs 50 Double-Unders

WOD 11/28/17

Strength: EMOM 7:00 1 Power Snatch + 1 Hang Squat Snatch + 1 OHS Compare to 11/14/17 Met-Con: 1 x 800m jog – rest 1:00 2 x 400m run- rest 1:00 between runs 1 x 600m jog – rest 1:00 2 x 300m run – rest 1:00 between runs 1 x 400m jog- rest 1:00(…)

WOD 11/27/17

Strength: EMOM 7:00 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk Increase weight at least 3 times. Compare to 11/13/17 Met-Con: 5 Rounds 10 Deadlifts (135/95#) 5 Hang Clean Thrusters (135/95#) Rest 1:00

WOD 11/22/17

Strength: 10 RM Back Squat Then 1 set -10% Met-Con: AMRAP 10:00 10 T2B 10 Box Jump Overs (24/20″) 10 Calorie Row rest 2:00 then Max Rep Thrusters (95/65#) in 2:00