Month: November 2017

Back Squat 5×8 at 60% 1RM Back Squat 3—- at 75% 1RM ? Front squat 3×8 GHR x12 reps 3×10+10sec hold GHD […]

SKILL: Bar Muscle up skills/drills/modifications For time: 1 Round Of DT, 155/105 lbs 5 Bar Muscle-ups 50 Double Unders — then — […]

3 rounds for time of: Run, 600 m 6 Deadlifts, 275/185 lbs 12 Pistols (Alternating Legs)s Plank Hold, 1 min

Back Squat 1×5 at 55% 1RM Back Squat 1×5 at 65% 1RM Back Squat 1×5 at 75% 1RM Rest as needed between […]

Olympic: take 12 mins to find a 1 rep max Snatch WOD: 10 rounds for time of: 10 Assault Bike Calories 2 […]

SKILL: Ring Mu Drills,Skills, and Scales WOD: Complete as many rounds as possible in 15 mins of: 20 Kettlebell Walking Lunges, 53/35 […]

Bench Press 1×5 at 55% 1RM Bench Press 1×5 at 65% 1RM Bench Press 1×5 at 75% 1RM ? Rest as needed […]

Skill: Seated Box jump **In groups of 3-4 take 12-14 minutes to find a max height seated box jum WOD: 4 rounds […]

3 Rounds of: 5 minute Amrap ** rest 5 minutes between rounds Minute 0-2:00 – row 400 m then Max double unders […]

** DE – LOAD week If you would like to take this time to test a 1 RM please feel free to […]