Today’s WOD

11-18-2017

Change your normal. Str/Skill: 6×3 Squat Snatch WOD: 7-7-7-5-5-5-3-3-3 Power Snatch & Box Jumps (95/65,24/20)

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11-17-2017

Work hard, play hard. Str/Skill: 5×3 Thrusters, heavy but not max WOD: 20 min amrap ; 20 Wall Balls, 2 Squat Clean Thrusters (20/14,155/105)

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11-16-2017

Strict Str/Skill: Hand Stand push up/ Handstand hold progression WOD: 10 Burpee Box Jump Overs Buy in: 10rds; 5 Strict Pull ups, 7 Strict Press (45/35)

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11-15-2017

More dumbbell, more dumbells, more dumbbells, Str/Skill: 5×5 Overhead Squats, >75% WOD: 42-30-18 Single Arm Dumbell Overhead Squats, Situps, (50/35)

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11-14-2017

Get better, get stronger, get everything. Str/Skill: 5×1 Ramsey Complex for max (Squat Clean, Hang Squat Clean, Hi Hang Squat Clean, Jerk) WOD: 7min amrap: 5 Clean & Jerk, 10 Toe to Bar (135/95)

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11-13-2017

Shake it off and get busy Str/Skill: 6×1 Pause Bench Press WOD: 50 D/U, 50 HRPU, 50 Box Jumps, 50 Burpees (24/20)

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11-11-2017

They deserve more than one day. Str/Skill: Handstand push up progression WOD: “JT” 21-15-9; Handstand Push ups, Ring Dips, Push Ups

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11-10-2017

  “This nation will remain the land of the free only so long as it is the home of the brave.” -Elmer Davis Str/Skill: WOD prep WOD: “SEAN”: 10 rds, 11 Chest 2 Bar Pullups, 22 Front Squats (75/55)

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11-9-2017

Change the norm Str/Skill: 1a) 5×2 Rope Climbs, 1b) 5×30 D/U (90 singles) WOD: 9rds: 5 Deadlifts, 15 Situps (225/155)

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11-8-2017

Try it again Str/Skill: 7×3 Power Clean @80% WOD: 52 Wall Balls, 8 Clean & Jerks (20/14,155/105)

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