Tuesday 12/1/15

1.

"Nasty Girls"

3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps

2.

accumulate 5 minutes in the weighted plank(45/25lb plate)

Monday 11/30/15

1.

2k row

200 double unders

*16 min cap*

-rest exactly 6 minutes, then-

2.

30 thrusters

for time

(135/95)

Friday 11-27-15

Unknown and unknowable 

Wednesday 11/25/15

1.

2 min row for max cals

-then-

4 rounds

100 ft Standing Broad Jumps (2 burpees every 5 jumps)

20 wall ball shots

(score 1 is row cals, score 2 is total time for wod minus 2 minutes)

Tuesday 11/24/15

1.

Complete this sequence as many times as possible in 15 minutes

50 Double unders

5 muscle ups

40 double unders

4 muscle ups

30 double unders

3 muscle ups

20 double unders

2 muscle ups

10 double unders

1 muscle ups

start back at the top if you finish 

2.

For time

50 hollow rocks

50 superman

(break up any way you want)

First "Roller Coaster"! 

Monday 11/21/15

1.

15 min emom

1 snatch grip deadlift (to below knee)

1 Power Snatch

2 Overhead Squats

2.

not for time

DB 1 arm bent over rows

5x10

Friday 11/20/15

1.

Teams of 3

complete 5000m row

-athlete 1 rows 250m

-athelete 2 

holds weighted plank 25/45lm

-athlete 3 complete 5 burpees 

(after 250 meters everyone rotates

row to burpees, plank to row, burpees to plank)

Thursday 11/19/15

1.

3 rounds

1 min max DB front squats(25/45)

1 min rest

1 min max Burpees

1 min rest

1 min max toes to bar

1 min rest

2.

5 min max distance

Handstand walk 

Wednesday 11/18/15

1.

4 rounds

100 ft lunge

15 push press (½ BW)

50 double unders

2.

not for time

barbell curls

5x8 (as heavy as possible)

Tuesday 11/17/15

1.

20 power snatches(115/950

800 M RUN

20 power cleans (115/95)

2.

Not for time

Strict shoulder DB press

5x10

Spencer is working on this beard!

Monday 11/16/15

1.

Partner “Cindy”

20 min amrap

5 pull ups

10 push ups

15 air squats

(athlete 1 completes a round, then athlete 2 completes a round)

*total rounds completed by team is score

2.

Not for time

Bent over barbell rows

5x10 as heavy as possible

Friday 11-13-15

1.

6 rounds

10 push ups

10 medball situps

Thursday 11/12/15

1.

4 rounds for time of:

Run 400 meters

20 handstand push ups

(18 min cap)

2.

Complete 40 back squats any way you want to partition them

(65% of 1rm)

This is not for time.

Wednesday 11-11-15

1.

7 cycles

every 3 mins

100 meter sprint

10 pull ups

amrap Deadlifts (135/225)

*score is total deadlifts*

2.

NOT FOR TIME

4 super sets

of 

10 banded tricep push downs

10 DB hammer  curls

Tuesday 11/10/15

1.

3 rounds for time of:

20 toes-to-bars

10 clean and jerks (155/95)

2.

not for time

DB 1 arm bent over rows

3x10

50 weighted sit ups 

Monday 11-9-15

"Fight Gone Bad!"

Three rounds of:

1 min per station 

Wall-ball, 20/16 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75/45pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75/45pounds (Reps)

Row (Calories)

Rest

Friday 11-6-15

1.

40 yd hs walk

10 Pistol

30 yd hs walk

20 pistols

20 yd hs wald

30 pistols

10 yd hs walk

40 pistols

(set up 2 cones, 10 yd apart to measure for the hs walks)

Thursday 11/5/15

1.

1000 meter row

then

30 Thrusters

(95/135)

Wednesday 11-4-15

1.

20 min amrap

30 double unders

10 kettlebell swings

5 pull ups

Tuesday 11/3/15

1.

5 rounds

200 meter run

10 box jumps (24/30)

15 sit ups

2.

500 meter row

for time

WEIGHTS EVERYWHERE!!

Monday 11-2-15

1.

12 min emom

1 power clean + 1 front squat + 1 jerk 

2.

Floor press

5x7