WOD

WOD: Nov. 7th, 2017

FUEL OF THE DAY:
PRE – STRENGTH
PRO / FATS


For Time:
50 – Pull Ups
35 – Dips
40 – Ring Rows
25 – Push Ups
30 – Ball Slams
15 – Burpees


FUEL OF THE DAY:
POST – METCON
PRO / CARBS

WOD: Nov. 6th, 2017

FUEL OF THE DAY:
PRE – METCON
PRO / CARBS


Every Minute ON the Minute x 12min
ODD: 10 – Cal Row
EVEN: 10 – Box Jumps

AFTER PARTY:
4 minutes:
Max KB Swings


FUEL OF THE DAY:
POST – METCON
PRO / CARBS

WOD: Nov. 4th, 2017

TEAM WOD
4 Rounds For Time and Reps:
Deadlift HOLD
Wall Balls – Reps
200m – Run
*Partner 1 Holds deadlift
Partner 2 Runs, while Partner 3 completes as many wall balls
until partner 2 returns.
SCORE IS TIME MINUS REPS

WOD: Nov. 3rd, 2017

FUEL OF the DAY:
PRE – STRENGTH
Pro / Fats


TABATA!
8 Rounds of :20 sec ON / :10 sec Off
Squats
Push Ups
Pull Ups


FUEL OF the DAY:
POST – CONDITIONING
Pro / Fats

WOD: Nov. 2nd, 2017

FUEL OF the DAY:
PRE – METCON
Pro / Carbs


OPEN WOD 15.4
Complete As Many Rounds As Possible in 8 minutes:
3 – HSPU
3 – Cleans (185/125)
6 – HSPU
3 – Cleans
9 – HSPU
3 – Cleans
12 – HSPU
6 – Cleans
15 – HSPU
6 – Cleans
ETC…  Add 3 cleans every 3 Rounds / Add 3 HSPU every round.


FUEL OF the DAY:
POST – METCON
Pro / CARBS

WOD: Nov. 1st, 2017

FUEL OF the DAY:
PRE – CONDITIONING
Pro / Fats


Every Minute On the Minute x 20min
Min 1 – 10:
Plank – :30 sec
Box Jumps – Remaining Time
Min 11 – 20:
Hollow Rock – :30 sec
Broad Jumps – Remaining Time


FUEL OF the DAY:
POST – CONDITIONING
Pro / Fats

WOD: Oct. 30th, 2017

FUEL OF the DAY:
PRE – STRENGTH
Pro / Fats


STRENGTH:
A. Deadlifts – 10 x 3 @ 80%

B. 8 Rounds of:
Bench Press – Max reps @ 80%
Row – max calories in :30 sec
REST


FUEL OF the DAY:
POST – STRENGTH
Pro / Fats

WOD: Oct. 27th, 2017

FUEL OF the DAY:
PRE – METCON
PRO / CARBS


BARBELLS FOR BOOBS wod #4
3 Rounds For TIme of:
10 – Bar Muscle Ups
13 Thrusters (135/95)
20 Box Jump Overs (24/20)


FUEL OF the DAY:
POST – METCON
PRO / CARBS