Thursday 191121

Strength:
15 minutes to establish your 1RM Hang Power Snatch
WOD:
Death by Hang Power Snatch (95/65) or 50%.
On the first minute complete 1 hang power snatch.
On the second minute complete 2 hang power snatches.
On the third minute complete 3 hang power snatches.
Etc.

Wednesday 191120

For Reps
2:00 minutes:
Run 200 Meters
Max Rep Thrusters (135/85)
2:00 minutes:
Run 200 Meters
Max Rep Dead Hang Pull-ups
2:00 minutes:
Run 200 m\Meters
Max Rep Burpee Box Jumps (24"/20")
2:00 minutes:
Run 200 Meters
Max Rep Overhead Squat s(135/85)
Rest 5 minutes. Then,
For Time:
Row 1,000 Meters
Rest 5 minutes
Row 1,000 Meters

Tuesday 191119

Strength:
10 minutes to establish your 1 RM Hang Power Clean
WOD:
For Time:
Three Rounds For Time:
Air Bike 20 Calories
30 Push-ups
15 Hang power cleans @ 75% of 1RM

Monday 191118

Strength:
15 minutes to establish your 1RM Close Grip Bench Press
WOD:
3 rounds of
1:00 minute Max Reps (MR) Close Grip Bench Press @ 65% of 1RM
Rest 1:00 minute
1:00 minute Max Rep Toes To Bar
Rest 1:00 minute
1:00 minute  Max Rep Double-unders
Rest 1:00 minute

Sunday 191117

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 191116

Murph
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Friday 191115

Taylor
4 rounds for time of:
Run 400 meters
5 burpee muscle-ups
If you've got a 20-lb. vest or body armor, wear it.

Thursday 191114

Bradshaw
10 rounds for time of:
3 Handstand Push-ups
6 Dead-lifts (225/155)
12 Pull-ups
24 Double-unders

Wednesday 191113

Jenny
Complete as many rounds as possible in 20 minutes of:
20 Overhead squats (45/35)
20 Back squats (45/35)
400-meter run

Tuesday 191112

TK
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps  (36"/30")
12 Kettlebell swings, (70lbs/55lbs)