WOD 12.9.18

In 15 minutes:
find a 4 rep back squat
with 5/side single-leg db deadlift between sets
score is total weight lifted

rest5minutes

21 - 15 - 9
GHD Sit-ups
8 - 4 - 2
D-ball Cleans
3 - 2 - 1
Muscle Ups

WOD 12.2.18

Minutes 0 - 5
400m Run
3 burpee pull-ups
2 t2b
Max Rep power snatches 95/65#

Minutes 5 - 10 REST

Minutes 10-20
800m Run
7 burpee pull-ups
6 t2b
Max Rep sumo deadlift hi-pulls 115/85#

Minutes 20 - 25 REST

Minutes 25 - 30
400m Run
3 burpee pull-ups
2 t2b
Max Rep thrusters 135/95#

WOD 11.25.18

21 - 18 - 15
Back Squats 95/65#
Lateral Bar-over Burpees

rest 5 minutes

18 - 15 - 12
front squats 115/75#
box jumps 24/20”

rest 5 minutes

15 - 12 - 9
front squats 135/95#
box jump overs

WOD 11.24.18

Metcon:

“With a partner”

1000 M Row (Each)

50 Synchro Air Squats

30 ALT Power Clean and Jerks 135/95

750 M Row (Each)

40 Synchro Air Squats

20 ALT Power Clean and Jerks

500 M Row (Each)

30 Synchro Air Squats

10 ALT Power Clean and Jerks

For Time:

WOD 11.22.18

Metcon:

“With a Partner”

6 Rounds of:

5 pull ups

10 Push Ups

15 Air Squats

Then, 4 Rounds of:

8 Handstand Push Ups

15 KB Swings 53/35

Then, 4 Rounds of:

15 Box Jumps 24”/20”

15 Knee 2 Elbows

Then, 2 Rounds of:

20 Wall Balls 20/14

30 BFSU

Then, 1 Round of:

50 Synchro Burpees

For Time: