Metcon
3m as many double unders as possible
Rest 3 minutes
10min AMRAP
10 toes to bar
12 box jumps 24/20
14 Deadlifts 115/75
12/5/2016
30min EMOM
Even 3 OHS from floor
Odd 7 deficit PU
12/2/2016
Skill
Pull-ups
Metcon
For Time
30-25-20-15-10-5
Medball Cleans 20/14
Double Unders
Medball Overhead Lunges 20/14 (lunge in place)
12/1/2016
WOD
Diane
21-15-9
Deadlift 225/155
HSPU
Core
5 rds not for time
10 Curls
10 Feet to Rig
11/30/2016
Strength
Back Squat
2-2-2-2-2-2-2-2-2-2-2
First 5 sets of 2 are for warm up and should not exceed 50% of your 1RM. After that load it up. Go Heavy.
11/29/2016
Metcon
6 Rounds for Time
5 Hang Cleans 155/105
10 Push Ups
5 Chest 2 Bar
15 Sit Ups
11/28/2016
Metcon
15 min AMRAP
10 S20 115/75
10 Front Squat 115/75
50 Double Unders
Core
3 rds not for time
1 min plank
10 supermans
20 flutter kicks
Skill
Hand stands holds, hand stand walks, or hand stand push ups
Metcon
3 Rounds For Time
30 Wallball 20/14
30 Abmat Sit Ups
11/22/2016
For Time:
100 double unders
20 snatches 135/95
80 double unders
20 C2B pull ups
60 double unders
20 shoulder to overhead 135/95
40 double unders
20 toes to bar
20 double unders
20 bar facing burpees
