Thursday (2016DEC01)

Weightlifting: 7x (2xPush Jerks+1xSpit Jerk)   WOD: 30′ Handstand Walk 30x Toe-To-Bar 30′ Handstand Walk 30x GHD Sit Ups 30′ Handstand Walk 30x KB Swings (55/35#) 30′ Handstand Walk 30x CTB Pull Ups   Weightlifting: Clean Up...

Wednesday (2016NOV30)

WOD: 5-4-3-2-1x Cluster* Rope Climbs   Cluster Weight: 5@(135/95#) 4@(155/105#) 3@(175/115#) 2@(185/125#) 1@(205/135#)   Core Stability: 5 Rounds: 30s Strict Toe-To-Bar Rest 2M Between Sets.   Weightlifting: Snatch@75% (3x1) Clean & Jerk@70% (3x1) Snatch...

Tuesday (2016NOV29)

Gymnastics: 6 Rounds: 20s ME Box Jumps REST 40s 20s ME HSPU REST 40s   WOD: “Forced Impetus” The kettle bell touching the ground or left in a hanging position warrants a 100M sprint (50M out & back). If it stops swinging, start sprinting…. 100x...

Monday (2016NOV28)

Strength: MOFO7 10x EMOM (Alternating): 7x Back Squat (70%W1RM) 7x Push Press (70%W1RM)   WOD: 50x Ball Slams (40/30#) 40x Burpees 30x Pull Ups 20x Push Ups 10x Ring Dips   Weightlifting: Snatch@85% (3x1) Clean & Jerk@85% (3x1) Clean Pulls@90% (3x2) Back Squat:...

Saturday (2016NOV26)

WOD: Buy-In: 10x Rope Climbs (As a Team) 2 Rounds (Waterfall): 30x Box Jumps (24″) 20x Clean & Jerk (95/65#) 30x HSPU 20x Overhead Squats (135/95#) 30x KB Swings (55/35#) Buy-Out: 10x Bar Muscle Ups (As Team) Each Team Must also Complete: 2000M Row 30x Wall...