Friday’s WOD will be a partner WOD. Show up to learn the particulars!

Thursday092916

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10 minute AMRAP 

Power clean 135/95

Shoulder to overhead 135/95

Bar facing burpee 

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Start with 1 rep of each movement, and add 1 rep to each movement every round. 

Wednesday092816

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3 RFT 

25 ohs 95/65

20 pullups 

15 box jumps 24/20

Tuesday092716

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Back squat 3-3-3-3-3

Monday 092616

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3 rounds for reps:

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0-2:30 run 400m

2:30-3:30 AMRep dumbbell hang squat cleans 35/20

3:30-4:30 AMRep double unders 

4:30-5:30 AMRep toes to bar

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Rest 3 minutes between rounds 

Friday092316

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21-15-9

Dumbbell thruster 35/20

Box jump 24/20

Ring row

Thursday091216

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20 min AMRAP 

20 double unders

3 squat cleans 165/115

5 burpees

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From: 032416. Look back at your notes and try to beat your old score!

Wednesday 091116

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Buy in: rope pullups 

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3 RFT 

15 ring dips

10 C2B pullups

10 Turkish get ups (5 per arm)

Tuesday091016

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Deadlift 

5-5-5-5-5

Evil wheels

10-10-10-10-10

Monday091916

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EMOM for as long as possible

1 power clean 135/95

1 push-up 

*add 1 rep to each movement every minute

Cash out: waiter walks