WOD

Wednesday, November 6, 2019

Jerk Behind the Neck

4 Rounds, EMOM
1. SA DB Hang P Clean & Jerk
2. 15 Pull Ups
3. 20 Push Ups
4. Sled Drag

Tuesday, November 4, 2019

Dip Snatch

Snatch Segment Deadlift

Tuesday and Thursday 1PM – sign in online before 10AM.

Monday, November 4, 2019

2 Rounds

AMARP in 3
10 Wall Balls
5 Slam Ball

AMRAP in 3
Lap Sandbag Run
5 Sandbag Clean

AMRAP in 3
20 Box Jump Over
Strict HSPU


Sunday, November 3, 2019

3 Snatch Push Press + 1 Overhead Squat 

15, 12, 9
Hang Power Snatch 
Bar facing burpees 

Saturday, November

3 Rounds, 4 Min AMRAP
500m Row
20 C2B
AMRAP DU’s
rest

Friday, November 1, 2019

20.4

For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.

Time cap: 20 minutes

Thursday, October 31, 2019

CFE FGB
3 Rounds
Lengths Farmers Carry
DB Deadlift
Lengths DBall Carry 
DBall Walking Lunge 
Burpees
Rest 

Costumes! 

Wednesday, October 30, 2019

2 Pause Jerk + 1 Push Jerk

For Time
40 Box Jump
30 T2B
20 G2 OH

Tuesday, October 29, 2019

Dip Clean
5 x 3

Clean Segment Deadlift
5 x 3

Tuesday & Thursday 1:00 – remember to sign in online by 10AM same day.

Monday, October 28, 2019

In teams of 2 or 3, complete for time:
100 Cal Row
100 DB Box Step Up
100 Pull Ups
300 DU’s
20 Prowler Push + Pull