WOD 11/20/2014

Open Gym
If you want
WU AC 10 min
WOD
1 round AQAP
Row 500m
Do the following max rep for the amount of time it took you to row. Immediately switch to next movement. If you rest you must hold the weight off of the ground.
KBS 1.5/1
DU
PP 75/45
PWOD
Mobility

WOD 11/19/2014

WU
Run 400m
From standing position
10 upward dog into
downward dog
20 Pullups
20 Back Ext
Burbee Broad Jump
length of gym
STRENGTH
Back Squat
5-5-5
WOD:
For Time:
1000m Row
then
3 Rounds:
7 Power Snatch 95/65
5 Box Jumps 30/24
10 Pushups
PWOD
Stretch

WOD 11 /18/14

WU AC 10 min
Strength
5x5 HSPU or PP @75
WOD
1 round AQAP
25,  20, 15, 10, 5
5, 10, 15, 20, 25
Wallballs 20/14
K2E
25 Wallballs then 5 K2E etc...
PWOD
Stretch

WOD 11/17/14

WU
2x15 CFWU
Strength
5x5 DL @75 %
WOD
15 min AMRAP
10 Thrusters 95/65
10 Pull-ups
10 Box Jumps
PWOD
Stretch

WOD 11/10/2014

WU
AC 10 min
Strength
1,1,1,1,1 Thruster
WOD
Mini Barbara
3 rounds AQAP
20 Pullups
30 Pushups
40 Abmat Situps
50 Air Squats
PWOD
Stretch

WOD 11/06/2014

WU
3x12 CFWU
Skill 10 min
HSPU kipping
WOD
EMOM 10 min
2 C&J 135/95
Finish rest of the minute with
AS odd minutes
Abmat SU even minutes
PWOD
Stretch

WOD 11/03/2014

WU
2 rounds
10 Each
PVC bar pass through
Wall Squats
PP 45/33
Med Ball Clean & Jerk 20/14
Med Ball Wall Situps
K2E
Skill
1 min on 1 min off 10 min
Max DU
WOD
"Fran"
21,15, 9
Thrusters 95/65
Pullups
PWOD
Stretch