Thursday WOD 12/1/16

“November Rain”

15 Deadlifts Buy-In 225/155

Then 4 Rounds:
60 Double-unders

30 Sit-ups

15 Kettlebell Swings (70/53#)

15 Deadlifts Buy-Out 225/155

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Wednesday WOD 11/30/16

The Big Clean Complex6 sets of the following Complex :

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allow – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

Monday WOD 11/28/16

“Monster Mash is Baaaack”

4 Rounds for time of: 

40 Double-unders 

3 Bar Muscle Ups

5 Clean & Jerk (165/115)

*RX+ 2 Rope Climbs replaces Bar Muscle Ups and 2 Clean and Jerk (225/155) replaces 5@165/115

5 min rest

27-21-15-9 reps of: 

Wall Ball Shot 20/14 

Power Snatch 75/55 

5 min rest

2  Rounds for time of: 

21 Calories, Rowing 

14 Handstand Push-ups 

7 Front Squats (165/115) from ground

*RX+ 205/145

*One total working time including rest

*12 min cap per WOD