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WOD Archive for November 2017

November 2, 2017

1. Warm-up
3 Rounds:
20 Lunge Steps
15 Banded Good Mornings
10 Dumbbell Push Jerk
5 Strict Handstand Push-Ups

2. Oly
Split Jerk
6×3 70-80%

3. Met-Con
3 Rounds For Time:
10 Power Cleans 205/145lbs
Run 400m

Lite Class

3 rounds of

15 squat jumps

15 mountain climbers 

15 push presses

Then

25:00 AMRAP

25 lunge jumps each leg

15 DB thruster

400m run

November 1, 2017

1. Warm-up
4 Rounds:
12 Jumping Lunges
10 Light Snatch Balance
8 Strict Pull Ups

2. Strength
Back Squat
Work up to a heavy single around 90%
then
5×3 @ 82.5% of your 1RM
 

3. Met Con
2 Rounds:
20/12 Calories on Bike/Row
20 Pull Ups
15/9 Calories on Bike/Row
15 Pull Ups
10/6 Calories on Bike/Row
10 Pull Ups
Rest 3:00

Lite Class

2 rounds of

400m run

21 slam balls

12 pull ups

Then

4 rounds of 

24 wall balls

12 burpees

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