WOD

WOD: Nov. 17th, 2017

FUEL OF THE DAY:
PRE – METCON
Pro / Carbs


For Time:
1 – 10
10 – 1 Reps of:
DB Snatch
DB Thrusters
*Start w 1 DB Snatch on each arm and 10 DB Thrusters.
Next round is 2 and 9, etc…


FUEL OF THE DAY:
POST – METCON
Pro / Carbs

WOD: Nov. 16th, 2017

FUEL OF THE DAY:
PRE – METCON
Pro / Carbs


As Many Rounds As Possible in 9min:
30 – Double Unders
6 – Burpees
3 – Power Cleans (165/110)


FUEL OF THE DAY:
POST – METCON
Pro / Carbs

WOD: Nov. 15th, 2017

FUEL OF THE DAY:
PRE – STRENGTH
Pro / Fats


5 Rounds of:
12 – weighted Step Ups
12 – Toes To Bar
12 – Kettlebell Swings
REST 2 min


FUEL OF THE DAY:
PRE – STRENGTH
Pro / Fats

WOD: Nov. 14th, 2017

FUEL OF THE DAY:
PRE – METCON
Pro / Carbs


FOR TIME:
Row – 1K
40- Push Ups
40 – Push Press (95/65)
Row – 500m
20 – Push Ups 115/75
20 – Push Press
Row – 250m
10 – Push Ups 135/95
10 – Push Press


FUEL OF THE DAY:
POST – METCON
Pro / Carbs

WOD: Nov. 13th, 2017

FUEL OF THE DAY:
PRE – STRENGTH
Pro / Fats


A. For Quality
Hang Snatch (Squat)
5 x 2

B. For Quality 
Overhead Skwaats
6 x 3


FUEL OF THE DAY:
POST – STRENGTH
Pro / Fats

WOD: Nov. 10th, 2017

FUEL OF THE DAY:
PRE – METCON
Pro / Carbs


20 min AMRAP of:
2 Rounds of CINDY
(5 Pull UPs, 10 Push Ups, 15 Squats)
1 Round of DT
(12 Deadlifts, 9 Hang Cleans, 6 S2OH)


FUEL OF THE DAY:
POST – METCON
Pro / Carbs

WOD: Nov. 9th, 2017

FUEL OF THE DAY:
PRE – METCON
PRO / CARBS


5 Rounds For Reps:
1min at Each Station-
Double Unders
Sit Ups
(alternate) – HSPU / Walking Lunges


FUEL OF THE DAY:
POST – METCON
PRO / CARBS

WOD: Nov. 8th, 2017

FUEL OF THE DAY:
PRE – STRENGTH
PRO / FATS


A.
Find A 3 Rep Max
5 x 3 – Sumo Deadlifts

B.
Hang Squat Clean + Front Squat
3 x 2 , 3 x 1


FUEL OF THE DAY:
POST – STRENGTH
PRO / FATS