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)