WOD

Wednesday 12/07/16

5 x 5 Unbroken Muscle Ups
or
6 x 4 Unbroken Muscle Ups
or
7 x 3 Unbroken Muscle Ups
or
Total 20 Muscle ups. Try to string some together if that is an issue.

Alternative:
5 x 5 Strict Pull ups + 5 Dips

-then-

“The Runs“
Every 3 min for 24 min – Alternate Movement
Odd: 400m Run
Even:30 Abmat Situps

Tuesday 12/06/16

Push Press
5-4-3-2-1-5

-then-

“Seppuku”
Tabata Cal Row
Tabata Double Kettlebell Thruster 1.5/1

Monday 12/05/16

Snatch 1RM

-then-

“Isabel”
30 Snatch 135/95

Sunday 12/04/16

Open Gym 2 – 5

Saturday 12/03/16

Team wod @ 9am

Friday 12/02/16

Strict Chin up
5×5

-then-

“Tomb Raider”
21-15-9
Box Jump Over 24/20
Pull-up
*400m Run after every round

Thursday 12/01/16

Back Squat
5-5-5-5-5

-then-

“Battletoads”
10 Min Amrap
10 Jumping Back Squat 95/65
10 Toes to Bar

Wednesday 11/30/16

Shoulder Press
2-2-2-2-2-2-2

-then-

“Double Dragon”
In Partners:
5 Minutes Max Calories Rowed
-right into
5 minutes Max reps Push Press 115/80

Tuesday 11/29/16

“Street Fighter”
5 rounds, 1 min per station, of:
Burpee
Rest
Deadlift 135/95
Rest
AbMat Sit-up
Rest

Monday 11/28/16

Clean & Jerk 1RM

then

“Grace”
30 Clean & Jerks 135/95

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