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Blog 2017-05-19T14:11:14+00:00
811, 2017

WOD: Thursday 11/9/17

“Hang ‘Em High”
3 Rounds:
7 Burpee Pull-ups
50 Air Squats
10 Hang Power Snatches (95/65)

711, 2017

WOD: Wednesday 11/8/17

Deadlift
5 sets of 3

“Dead and Gone”
Teams of 2
AMRAP 18:
7 Deadlifts (225/155)
100 Meter Run
7/5 Calorie Row

611, 2017

WOD: Tuesday 11/7/17

“Double Trouble”
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

511, 2017

WOD: Monday 11/6/17

Thruster
Heavy Set of 5

“The Unforgiven”
AMRAP 7:
3 Thrusters (95/65), 3 Lateral Burpees
6 Thrusters (95/65), 6 Lateral Burpees
9 Thrusters (95/65), 9 Lateral Burpees
Add 3 Repetitions per round.

311, 2017

WOD: Saturday 11/4/17

“Crazy Train”
Teams of 2
AMRAP x 10
90 Cal Row
75 Pullups
60 Burpees
(reps are split)

Rest 5 minutes

AMRAP x 10
15 Thrusters 95/65 65/45 45/25
12 Burpees
9 Box Step/Jump Overs 24/20
(Each athlete must complete reps before moving on
to next movement)

211, 2017

WOD: Friday 11/3/17

“Killer Queen”
5 Rounds:
21 Air Squats
15/10 Calorie Row
9 Alternating Dumbbell Snatches (50/35)

111, 2017

WOD: Thursday 11/2/17

“Annie on the Run”
100 Double Unders, 50 AbMat Sit-ups, 200m Run
80 Double Unders, 40 AbMat Sit-ups, 200m Run
60 Double Unders, 30 AbMat Sit-ups, 200m Run
40 Double Unders, 20 AbMat Sit-ups, 200m Run
20 Double Unders, 10 AbMat Sit-ups, 200m Run

3110, 2017

WOD: Wednesday 11/1/17

“T.N.T.
Teams of 3
AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)
rest 3 minutes
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/115)
rest 3 minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

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