WOD 11/17/17

Strength: 5X5 Shoulder Press After last set rest 1:00 then 1:00 Max Rep Push Press Met-Con: Run 800m then 6 Rounds 12 Wall-Balls (20/14#) 12 Calorie Airdyne 12 DB Snatch (50/35#)

WOD 11/15/17

Strength: 20 Rep Back Squat Met-Con: 4 Rounds Run 400m 20 Hand Release Push-Ups 50 Single Unders (must be unbroken for RX)

WOD 11/10/17

Strength: Deadlifts 15×2 @60-65% 2 reps, rest 10 seconds, repeat Met-Con: 3 Rounds 50 Double-Unders 40 Air Squats 30 KB Swings (53/35#)

WOD 11/9/17

Strength: Push Jerk 5×3 @65% of Clean & Jerk Met-Con: 10-9-8-7-6-5-4-3-2-1 Pull-Ups 1-2-3-4-5-6-7-8-9-10 Box Jump Overs (24/20″)

WOD 11/8/17

Strength: 20 Rep Max Back Squat Met-Con: 30-20-10 Calories on Airdyne Hang Power Snatch (75/55#) Wall-Balls (20/14#)

WOD 11/6/17

Strength: 1 Power Snatch + 2 Hang Power Snatch Work to a best Met-Con: AMRAP 15:00 3 Thrusters 95/65# 6 Bar Facing Burpees 9 Sit Ups 6 Thrusters 9 Bar Facing Burpees 12 Sit Ups 9 Thrusters 12 Bar Facing Burpees 15 Sit Ups After completing increase weight to 115/75 and start over. After completing(…)

WOD 11/3/17

Strength: Shoulder Press 5×5 @ working weight. Rest 1 minute after last set then 1 minute max rep Push Press Met-Con: AMRAP 10:00 5 Wall-Balls 10 Double-Unders 10 Wall-Balls 20 Double Unders 15 Wall-Balls 30 Double Unders… Increase each round by 5 Wall-Balls and 10 Double Unders

WOD 11/2/17

Strength: Deadlifts 15×2 @60% 2 reps, rest :10, repeat Met-Con: 3 Rounds 20 KB Snatch (53/35#) 30 Sit-Ups Run 400m

WOD 11/1/17

Strength: 20 Rep Max Back Squat Met-Con: 30/20 Calorie Airdyne 15 Cleans (135/95#) 30 Box Jump Overs 15 Cleans 30/20 Calorie Airdyne

WOD 10/31/17

Strength: EMOM 7:00 1 Power Snatch + 1 Hang Squat Snatch + 1 OHS Met-Con: AMRAP 8:00 4 C2B Pull-Ups 4 Handstand Push-Ups 8 C2B Pull-Ups 8 HSPU 12 C2B Pull-Ups 12 HSPU continue increasing by 4 until time runs out