Month: November 2017

Tuesday – 171107

SWOD Every minute on the minute for 8 minutes: High-hang Squat Clean – increase load as possible WOD In teams of 3, complete as many reps as possible in 21 minutes of: Partner 1 – 20 Calorie Row Partner 2 – AMRAP of: 5 Power Clean (115/75) 5 Push Press (115/75) Partner 3 – Rest …

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Monday – 171106

SWOD Press *Set 1 – 5 reps @ 40% *Set 2 – 5 reps @ 50% *Set 3 – 5 reps @ 60% – rest as needed between sets WOD 5 rounds for time of (13 min cap): 30 Double Unders 7 DB Thrusters, right-arm (50/35) 10 Knee to Elbow 7 DB Thrusters, left-arm (50/35)

Saturday – 171104

WOD In teams of 4, complete 4 rounds for time of: 400m Sled Pull 40 Alternating Burees Note: – Load team’s average weight on sled – Team travels in a train: – P1 Pulls the sled – P2 2-hand Farmer Carry (45’s) – P3 1-hand Farmer Carry, right hand (45) – P4 1-hand Farmer Carry, …

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Thursday – 171102

Happy Birthday Heather! SWOD Every 3 minutes for 21 minutes (7 sets): Snatch + Snatch Balance + Overhead Squat – increase load as possible WOD For time (12 min cap): 300m Run 60 Toes to Bar 90 KB Swings (55/35)