WOD

Friday 12.5.2014 WOD

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3 RFT: 75 Double unders 25 T2B 20 1-arm DB Snatch, 45/30 (10/side)

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Thursday 12.4.2014 WOD

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7 rounds: 10 Jerks (95/65) 10 Kettlebell Swings (70/53) 100 Meter Shuttle Sprint Rest 1:00 Between Rounds

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Wednesday 12.3.2014 WOD

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“Fortitude” On the Minute x 30: Odd Minutes – 10 Calorie Row Even Minutes – 10 Burpees

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Tuesday 12.2.2014 WOD

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Death by Squat Clean Minute 1 – 1 Squat Clean (135/95) Minute 2 – 2 Squat Cleans (135/95) Minute 3 – 3 Squat Cleans (135/95) Continue to add one repetition per minute, for as long as possible. The goal is to pick a weight so you get as close to 10 rds

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Monday 12.1.2014 WOD

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“The Open Test” AMRAP 20: 50 Wallballs (20/14) 50 Double-Unders 40 Box Jumps (24/20) 40 Toes-to-Bar 30 Chest-to-Bar Pull-Ups 30 Barbell Facing Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Muscle-Ups

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Saturday 11.29.2014 WOD

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Morrison 50 – 40 – 30 – 20 – 10 Wall Balls (20/14) Box Jumps (24/20) Kettlebell Swings (53/35)

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Friday 11.28.2014 WOD

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Strength 10×3 Front Squats, across WOD AMRAP 8 of: 3-6-9-12-15…as high as possible of: Power Snatch, 95/65 Box Jump Overs, 24/20

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Thursday 11.27.2014 WOD

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Thanksgiving WOD: “Running Angie” 100 Pullups Run 1 mile 100 Pushups Run 1 mile 100 Situps Run 1 mile 100 Squats Run 1 mile Scaling options: cut the run in half and/or cut the reps in half, and/or do it with a partner. Something for everyone 8am and 9am classes only

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Wednesday 11.26.2014 WOD

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EMOMx6 Odd: 3 Front Squats at 50% of 1RM Even: 40 Double unders EMOMx6 Odd: 2 High Hang Squat Cleans (pockets) at 70% of 1RM Even: 40 Double unders EMOMx6 Odd: 1 Squat Clean at 90% of 1RM Even: 40 Double unders

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Tuesday 11.25.2014 WOD

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Teams of 2 AMRAP 20: 10 Push Presses (115/80) 10 Kettlebell Swings (53/35) 10 Box Jumps (24/20) Parters complete full rounds before switching.

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