Nov. 1, 2016

Warm Up:

3 rounds
150 m Row
7 Squats
7 Burpees

mobility/foam roll

with barbell:
5 - Good Mornings
5 - Shoulder Press
5 - Back Squat
5 - Front Squat
5 - RDLs

Strength:
5 x 3 High Hang Power Cleans

WOD
5 rounds:
12 Russian KB Swing (1.5/1)
12 Goblet Squats
12 SDHP
300 m Row

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Oct. 28, 2016

Warm Up:
7 min Airdyne

Foam Roll/Mobility

WOD:
"Team Day" (2 person)
1000 m Row
40 Pull Ups
40 OVHS (95/65)
40 Hand Slapping Push Ups
20 GHD Sit Ups
20 Wall Balls (20/14)
20 Burpee Box Jumps
40 Russian KB Swings (2/1.5)
40 Sit Ups
40 Bumper Hug Walking Lunges (45/25)
1000 m Row


Oct. 27, 2016

Warm Up: 
2 Rounds
200 m Row
2 min Airdyne
1 min Ski
15 Sit ups

then:
10 Ring Rows
Foam Roll
10 Goblet Squats
10 Bulgarian Split Squats
10 Strict Pull Ups
10 GHD Hip Ext. 

Strength:
Back Squat

WOD:
4 Rounds
10 Pull Ups
15 Wall Balls
300 m Row

Oct. 25, 2016

Warm Up: 
4 Minute Airdyne

3 Rounds:
10 Sit Ups
10 Squats
10 Ring Rows

4 Rounds:
5 Toes 2 Pole
5 Barbell Press
5 Push Ups

Strength:
Rope Climb
Bungee Rope
KB Single Leg Deadlift
KB Suitcase Deadlift

WOD:
5 rounds
12 Deadlifts (185/130)
100 Airdyne Strokes
12 Burpees over the bar
rest 1 minute

Oct 24, 2016

Warm Up:
5 minute Bike/Run

3 rounds:
7 Ring Rows
7 Squats
7 Push Ups
7 Sit Ups

3 rounds:
5 Goblet Squats
10 Walking Lunges w/plate
10 Lateral Lunges

Strength:
4 x 3 High Hang Snatch

WOD:
14 MIN AMRAP
60 Calories Row
50 TTB
40 Wall Balls
30 High Hang Power Snatch
20 C2B