11/22/2017-WEDNESDAY WORKOUT

Metcon For time.. 80 Goblet Squats(53/35)(70/53) 70 Alt hand kb snatches(53/35)(70/53) 60 Walking lunges (comp with kb any way) 50 HR push-ups 40 Toes to bar 30 Ring Dips (high rings, MU to start) 20 Box Jumps(24/20)(30/24) 10 Wall Walks (lengths HS Walking) Cashout...

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11/21/2017-TUESDAY WORKOUT

Strength 3 Rounds not for time 5 Strict press (building) 250m row sprint WOD 15 Minute EMOM 0-5: 3 Cleans@ 70-80% of 1RM 5-10: 2 Cleans @ 80-90% 10-15: 1 clean @ 90%+ Cashout 15 tuck pike...

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11/20/2017-MONDAY WORKOUT

Strength 3x12 Front squat, across Metcon 12 Minute AMRAP 50 Double Unders 50 Wallballs(20/14)(30/20) 50 pull-ups(C2B)*Scale as necessary based off frequency/consistency of movement Cashout 3:00 Hollow...

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11/17/2017-FRIDAY WORKOUT

Metcon 22 minute AMRAP 10 single arm OH kb lunges right arm(53/35)(70/53) 20 Kettlebell taters 10 single arm OH KB lunges left arm 20 abmat sit-ups 400m run Cashout 20 bicycle crunches, each...

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11/16/2017-THURSDAY WORKOUT

Strength 5x 30-45 sec on, rest of minute to rest HS Hold or 4 laps HS walk(up/down plates for challenge) Metcon Descending ladder from 10-1, by 1 Deadlift(185/125)(275+/155+) Bar push-ups AKBS(53/35)(70/53) Cashout 3x10 GHD...

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11/14/2017-TUESDAY WORKOUT

Strength Find a heavy 3 rep touch and go power clean Metcon 12 Minute Amrap 8 Pistols 16 Pull-ups(C2B) 32 Double Unders Cashout 50 Russian Twists per...

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