# WOD for 12/2/16

For time:

30 Overhead Squats (135/95 lbs)

600 Meter Run

30 Burpees Over the Barbell

600 Meter Run

30 Shoulder to Overhead (135/95 lbs)

600 Meter Run

Optional Finisher – For time:

500 Meter Row

# WOD for 12/1/16

Strength:

Take 20 minutes to build to today’s 1-RM Clean & Jerk

WOD:

In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of:

3 Power Cleans (185/125 lbs)

6 Tall Box Jumps

9 Push-Ups

# WOD for 11/30/16

Strength:

Every 3 minutes, for 9 minutes (3 sets) of:

Back Squat x 5 reps @ 80+% of your 1-RM

WOD:

Against a 5 minute running clock, complete:

500 Meter Row

50 Kettlebell Swings (24/16 kg)

Pull-Ups x Max reps

Rest 5 minutes between sets, and complete a total of two sets.

# WOD for 11/29/16

Strength:

Every 3 minutes, for 15 minutes (5 sets) of:

Push Press x 2-3 reps

WOD:

In teams of two, alternate sets to complete four each of:

10 Ground to Overhead

10 Box Jump Overs

400 Meter Run

Choose weight that is challenging for partners to move without rest through the ten reps.

# WOD for 11/23/16

Strength:

Every 3 minutes, for 15 minutes (5 sets) of:

Front Squat x 2 reps

WOD:

Every minute, on the minute, for 24 minutes:

Minute 1 – 5 Thrusters (go heavy)

Minute 2 – 10 Strict Pull-Ups

Minute 3 – 15 Box Jump-Overs

# WOD for 11/22/16

HOLIDAY HOURS REMINDER: Closed 11/24-11/27

Skill:

Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Rope Climb x 2 ascents

Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time

Minutes 5-6 & 11-12: Handstand Walk x 10 meters

WOD:

Four rounds for time of:

14 Alternating Dumbbell Snatch (55/35 lbs)

14 Toes to Bar

400 Meter Run

# WOD for 11/21/16

HOLIDAY HOURS REMINDER: Closed 11/24-11/27

Strength:

Every two minutes, for 20 minutes (10 sets) of:

Clean & Jerk x 1.1

(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

WOD:

For time:

Row 1000 Meters

30 Ground to Overhead (135/95 lbs)

Run 800 Meters