WOD – 112717

1. warm up :

  • 10 air squats
  • 10 kossak
  • :30 front squat hold (empty bar)
  • stretch

2. front squat

  • 3 x 2 : build to 70% of max
  • every 2 min on the min:
    • 5 @ 70%
    • 3 @ 80%
    • 1 @ 85%
    • 5 @ 80%
    • 3 @ 85%
    • 1 @ 90%

for time (14-min)

  • 30 chest to bar
  • 60 wall ball (20/14)
  • 30 chest to bar

WOD – 112617

Warm up : 2 x 10
Bicep curls
Tricep extensions
Side step squats
Lunges

Bench
5×5

  • 6 rounds : Every 3min
    20 air squats
    15 bicep curls with dumbbells
    10 burpees

WOD – 112517

1. 2 sets :

  • 10 passthroughs + 10 ohs
  • 3 muscle snatch
  • 3 ohs
  • 3 hang power snatch
  • 3 power snatch
  • 3 ohs
  • stretch

2. build to a difficult set of :

1 power snatch + 1 hang snatch + 2 ohs

for time w/partner

  • 100 cal row
  • 100 pull ups
  • 100 ohs (95/65)

*teams decision how to divide reps, must complete all 100 reps before moving to next movement*

 

WOD – 112417

“Fight Gone Bad”

3 rounds

1-min amrap each station

  • wall ball
  • sdhp (75/55)
  • box jumps (20″)
  • push press (75/55)
  • row for calories

rest 1 – min

 

*your score is the total # of reps completed over 3 rounds*

WOD – 112217

1. 5 min : emom : 30 double unders

2 x 3 :

  • muscle clean
  • front squat
  • hang power clean
  • front squat
  • power clean
  • stretch

2. 3 sets to build to starting weight for e2mom :

e2mom (6 sets)

  • 1 clean + 1 hang clean (any variation)

7 rounds (18-min)

  • 30 double unders
  • 7 front squats (135/95)
  • 5 burpee box jump overs

 

WOD – 112117

1. 2 sets :

  • 10 good mornings
  • 10 deadlift
  • :30 handstand hold
  • 200 m run
  • stretch

2. deadlift : holding “HOOK GRIP” (do not mix grip bar)

3 x 3 : build to 70% of max

every 2 -min :

  1. 8 @ 70%
  2. 6 @ 75%
  3. 4 @ 80%
  4. 3 @ 85%
  5. 2 @ 90%

for time (16-min)

  • 200 m run
  • 21 deadlift (225/155)
  • 21 t2b
  • 200 m run
  • 15 deadlift
  • 15 t2b
  • 200 m run
  • 9 deadlift
  • 9 t2b
  • 200 m run

WOD – 112017

1. 2 sets :

  • 10 passthroughs + shoulder mobility
  • 5 inch worms
  • :30 handstand hold
  • stretch

2. push jerk – 2rm (off floor)

13-min amrap

  • 55 cal row
  • 55 wall ball
  • 55 push jerks (135/95)
  • 55 chest to bar

WOD – 111817

1. warm up (across gym)

  • walking lunge
  • bear crawl
  • butt kicks
  • frankenstien
  • 10 kips/5 pull ups
  • stretch

 

“tabata this”

  • air squats
  • sit ups
  • pull ups
  • push ups

8 “tabata” intervals of each movement (4-min)

4 “tabata” intervals of burpees between transitions of movement (2-min)

WOD – 111717

1. emom 9- min

  1. 15 cal row
  2. 10 kb hip extensions + squat hold w/kb (remaining time)
  3. 5 burpee box jump overs

2. complete the following build to working weight :

  • 2 x 10 : deadlift
  • 3 x 2 : thrusters

for time (20-min)

“the sh*t sandwich”

  • 40 cal row
  • 30 deadlift (155/115)
  • 20 burpee box jump overs (24/20)
  • 10 thrusters (155/115)
  • 20 burpees box jump overs
  • 30 deadlift
  • 40 cal row

 

WOD – 111617

1. warm up : (2x across)

  • walking lunge
  • bear crawl
  • stretch

2 x 3 :

  • behind neck press (snatch grip)
  • ohs
  • hang power snatch
  • ohs
  • hang squat snatch

2. 6 sets to build to a heavy set of :

  • 2 hang squat snatch + 1 ohs

for time (14-min)

  • 15 hang squat snatch (95/65)
  • 7 muscle ups
  • 12 hang squat snatch
  • 5 muscle up
  • 9 hang squat snatch
  • 3 muscle up