11/10/18
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Teams of 3
2K row
20 rope climbs
60 burpee box jumps
1K row
10 rope climbs
30 burpee box jumps
*Partition all work as needed.
*Must complete one movement before starting the next.
What's the WOD?! See it first on Instagram!
11/9/18
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Strength: Back squat 5-5-5-5-5-5-5-5 (AHAP).
200m jog and 15 hollow rocks after each set.
11/8/18
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9-6-3
Strict press (DBs, KBs, or barbell)
Pullups
*Scale up to strict
Rest 1 minute
15-12-9
Push press
Pullups
Rest 1 minute
21-15-9
Push jerk
Pullups
*Scale up to CTB
11/7/18
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STRENGTH: 15 min to find 1RM squat clean.
WOD:
15 burpees over bar BUY IN.
1 up to 8 squat cleans
40 DUs after each set of cleans (sub 25 sec ass bike sprint).
*Scale up to unbroken DUs.
15 burpees over bar CASH OUT.
11/6/18
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5 rounds
4 stones
5 tire flips
*plenty of rest between rounds
*post wod recovery mandatory
11/5/18
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30 rounds OR EMOM x 30
1 power snatch
5 wall balls
10 push-ups
*If you can complete the work in less than a minute, you may move on to the next round before the next minute starts.
*If you believe you will struggle with the push-ups, then treat it like an EMOM. If you’re still working on push-ups when the minute passes, stop what you’re doing and move on to the next round.
10/29/18
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30 rounds or 20 min
1 hang squat clean
3 HSPU (strict preferred)
5 pull-ups (any style)
*Sub DB or KB strict press for HSPU.
