11.17.16 WOD
WOD: 2 Rounds and 3 rounds for time of 200m Run 15 Shoulder Press 95/65 then 200m Run 15 Push Press 95/65
WOD: 2 Rounds and 3 rounds for time of 200m Run 15 Shoulder Press 95/65 then 200m Run 15 Push Press 95/65
WOD: 20 Minute AMRAP of 20 Jumping Lunges 10 Evil Wheels 5 Bar Muscle Ups
WOD: 18 Minute EMOM of 2 Front Squat (AHAP with perfect form) 7 Strict Handstand Push-Ups 1 Rope Climb Note: complete each round as fast as possible. Try not to fail on the front squats.
WOD: “Filthy Fifty” For time 50 Box Jump 24/20 50 Jumping Pull-Ups 50 Kettlebell Swings 35/26 50 Walking Lunge Steps 50 Knees to Elbows 50 Push Press 45/35 50 Back Extensions (Supermans) 50 Wallballs 20/14 @ 10/9 50 Burpees 50 Double Unders
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WOD: For time 21-15-9 Wallballs 20/14 @ 10/9′ 10-8-6 Squat Snatches 135/95 16 Minute time cap.
WOD: 15 Minute AMRAP of: 50 Double Unders 25 Toes to Bar 15 Push Ups
WOD: 4 Rounds for time of 5 Back Squats 245/170 200m Run 10 Pistols
WOD: 10-9-8…3-2-1 for time of Overhead Walking Lunges 45/35 Hollow Rocks Ring Dips
WOD: 5 Minute AMRAP of 25 Double Unders 3 Clean and Jerks 135/95 Rest 2 minute then 5 Minute AMRAP of: 30 Double Unders 15 Deadlifts 135/95