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W.O.D.

181121

For time: 100 Single Unders Then: 5 rounds 5 Pull-ups 10 Push-ups 15 Air Squats Then: 50 Double Unders Then: 5 rounds 5 Pull-ups 10 Push-ups 15 Air Squats Then: 10 Triple Unders

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181119

7 Rounds For Time 7 Lateral Burpees 7 Chest to Bar Pull Ups 7 Shoulder to Overhead 135/95 Then - Bench Press 5-5-5

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181116

2 Rounds For Time 9 Box Jump Overs 24/20 18 Snatch 95/64 9 Box Jump Overs 24/20 18 Overhead Squats 95/64 9 Box Jump Overs 24/20 18 Thrusters 95/64

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Death By Row Calories With a continuously running clock perform: 1 Row Calorie in the first 1 min, 2 Row Calories in the second 1 min 3 Row Calories in the third 1 min ... Continuing this for as long as you are able. Then immediately begin... Death By 10 Meter Shuttle Run With a continuously running clock perform: 10 Meter Shuttle Run 10 m in the first 1 min, 10 Meter Shuttle Run 20 m in the second 1 min 10 Meter Shuttle Run 30 m in the third 1 min ... Continuing this for as long as you

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181114

AMRAP 20 50 Wall Balls, 20/14 50 Double Unders 40 Box Jumps, 24/20 in 40 Toes-to-bars 30 Burpees 30 Chest-to-bar Pull-ups 20 Power Cleans, 145/100 20 Jerks, 145/100 10 Snatches, 145/100 10 Muscle-ups

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181113

Bench Press 5-5-5 Then - AMRAP 7 7 Burpee Over Dumbbell 7 Single Arm Dumbbell Shoulder to Overhead (L) 7 Single Arm Dumbbell Shoulder to Overhead (R)

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181109

For time: 50 Double Unders 21 Chest-to-bar Pull-ups 15 Front Squats 185/125 50 Double Unders 15 Chest-to-bar Pull-ups 9 Front Squats, 185/125 50 Double Unders 9 Chest-to-bar Pull-ups 3 Front Squats, 185/125

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181108

AMRAP 12 8 Lateral Burpees Over Bar 6 Cleans 135/95 4 Shoulder to Overhead 135/95 Then - Deadlift 5-5-5

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