WOD

WOD: Nov. 16th, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs


FOR TIME:
*12min TIME CAP
Push Ups
Burpees
Box Jumps
*Start with 1 rep of each, then 2 reps of each. Continuing adding 1 rep until
you reach and complete 10 reps of each.  Then start back down with 9 and 8…


FUEL OF THE DAY:
POST- METCON
Protein / Carbs

WOD: Nov. 15th, 2018

FUEL OF THE DAY:
PRE – STRENGTH
Protein / Veggies / Fats


SKILL:
Snatch Deadlifts 3-3-3-3-3

For Time:
100 – Double Unders
50 – Thrusters w/ bar
30 – Pull Ups


FUEL OF THE DAY:
POST – METCON
Protein / Carbs

WOD: Nov. 14th, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs


Every Minute On the Minute x 12min:
2 – Presses 80-85%
4 – Toes To Bar
REST 3 min
EMOM x 12min:
6 – Russian KB Swings
Reps – Core*


FUEL OF THE DAY:
POST – STRENGTH
Protein / Veggies 

WOD: Nov. 13th, 2018

FUEL OF THE DAY:
PRE – STRENGTH
Protein / Veggies / Fats


STRENGTH:
Back Squats 5-5-3-3-10

Max Distance Row:
4 x :30sec / :90sec rest


FUEL OF THE DAY:
POST – STRENGTH
Protein / Veggies / Fats

WOD: Nov. 12th, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs


“ARMISTICE”

11 min AMRAP Of:
11- Power Cleans
11 – Burpees over Bar
19 – Deadlifts
18 – Pull Ups
On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War.  This Armistice Day was later re-named to Veterans Day.

DONATE TO THE TEAM RWB IN SUPPORT OF VETERANS


FUEL OF THE DAY:
POST – METCON
Protein / Carbs

WOD: Nov. 10th, 2018

Sharing is Caring!

FOR TIME:
36 – Box Jumps Overs
48 – Front Squats 95/65
60 – Flutter Kicks
72 – Lateral Jumps
60 – Flutter Kicks
48 – Front Squats
36 – Burpees
*One partner works at a time. Split work however.

WOD: Nov. 9th, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / CARBS


5 Rounds For Time of:
6 – Power Snatch 135/95
12 – Pull Ups


FUEL OF THE DAY:
PRE – METCON
Protein / Carbs

WOD: Nov. 8th, 2018

FUEL OF THE DAY:
PRE – STRENGTH
Protein / Veggies / Fats


5 Rounds of:
3 – Bench Press
100m – Farmers Carry
20 – Push Ups
20 – Sit Ups
REST 1min


FUEL OF THE DAY:
POST – STRENGTH
Protein / Veggies