WOD 11-27-19

"Birch"
Buy in- 30/21 cal AAB
Then-
20 Bar MU
40 DL (225/155)
60 S2OH (115/75)
80 cal row
100 WB (20/14)
120 ft. HS Walk

Every. Single. Rep. For him.

WOD 11-26-19

EMOM x 18-
1- 50 DU
2- 15 ring row
3- 10 HPCL

WOD 11-25-19

Bench Press 3-3-3-3-3
------------------------------
15-12-9-6-3
DB SN
Burpee box jump

WOD 11-22-19

Start- 10 dball
Then- 3rds
20 WB (20/14)
5 wall climb
End- 10 dball

WOD 11-21-19

4 rds-
1:00 on/1:00 off
Row
Bike
Ski

WOD 11-20-19

Bench Press 5-5-5-5-5
------------------------------
9-15-21
burpee
T2B

Luke's off to a great start! Jumped right in and his movement's
looking solid.  Welcome to Mad City, Luke! 

WOD 11-19-19

EMOM x 18- 

1- 10 C2B pull-up 

2- 15 KBS

3- :40 KB FR carry 

WOD 11-18-19

EMOM x 10- 1 DL + 1 CL + 1 Jerk
------------------------------------------------
30-20-10
Thruster (95/65)
DU (x3)

Consistency is key.  Hard work pays off.
Keep it up, Breanna.

WOD 11-15-19

With partner accumulate-
50 cal AAB
75 cal row
75 pull-ups
*1 person working at a time
Then- 50 synchro burpees

WOD 11-14-19

EMOM x 12- 2 SN
————————
A- 3 x 10 SN DL
B- 3 10-12 FR KB lunge
C- 3 x 1-2 min plank

WOD 11-13-19

EMOM x 10- 2 HCL
——————————
5 rds-
20 WB (20/14)
20 KBS

WOD 11-12-19

EMOM x 18-
1- 5 S2OH
2- 10 T2B
3- 15 box jumps

WOD 11-11-19

"The Chief"
5 x 3:00 AMRAP-
3 PCL (135/95)
6 push-up
9 air sq
*1:00 rest btw

Thank you, Veterans!

WOD 11-8-19

OPEN 20.5
40 ring M-UP
80 cal row
120 WB (20/14)
*may partition any way
*20 min cap

WOD 11-7-19

Row in meters-
500 - 400 - 300 - 200 - 300 - 400 - 500
1:1 Rest

WOD 11-6-19

Press 1-1-1-1-1
———————
21-15-9
S2OH (115/75)
Ring row
KBS 53/35

WOD 11-5-19

EMOM x 18-
1- 4 PCL
2- 12 over bar burpee
3- 48 DU

WOD 11-4-19

BSq 1-1-1-1-1
———————
4 rds-
24 WB (20/14)
12 T2B

11-1-19

"OPEN 20.4"
30 box jumps (24/20)
15 CL and Jerk (95/65)
30 box jumps
15 CL and Jerk (135/85)
30 box jumps
10 CL and Jerk (185/115)
30 pistols
10 CL and Jerk (225/145)
30 pistols
5 CL and Jerk (275/175)
30 pistols
5 CL and Jerk (315/205)
*20 min cap

WOD 10-31-19

Happy Halloween!

5 sets-
5 floor press
10 strict pull-ups
---------------------------
A- 4 x max push-up
B- 4 x 10 barbell row