GREAT WEEKEND!!! Hope all of you are kickin butt in the Challenge!! Please report or turn in results for this week as a challenge Monday through Sunday.
Skill
Power Cleans - 5-rep Max
WOD
4 Rounds of
2 Bar Muscleups (4 strict Pullups)
10 HSPU’s
12 Push Presses (75/115)
14 KB Swings (35/53)
16 Double Unders
Booty/AB Camp
4 Min AMRAP
10 Vert Scissors
10 Dying Bugs
10 Jack Knives
rest 1 Min
4 Min AMRAP
10 Air Squats
10 Plate OHS (25/45)
10 Goblet Squats (35/53)
10 TTB
ROWVEMBER
TABATA Row
Row 500m for time
Tabata Row
Recent Posts
See AllWOD Almost “Fight Gone Bad” 6 min :30/:30’s of: Clean n Presses (or jerk)(55/75) Deficit Push ups (25/45) Rest 2 mins Then, 3 rounds of- 1:00 Sumo Dead Lift High Pull 1:00 Box Jumps (20/2 1:00 Push Pr
Skill Bent Over Rows 4x6 1-arm Rows 4x6 WOD 8 min AMRAP 4 Power Snatches (55/75)SHOULDER TOp 4 OH Walking Lunges 4 Pullups 2 min rest Then, 8 min AMRAP 6 Back squats (75/115) 6 Floor Wipers w/ Press
Thank you very much for the support! Also congrats to Coach Josh and Betsy for reaching the semi' finals!!! Lookout mothafletchas!!!! Skill. 30 GHDs or TTBs Power Cleans 4x6@75% WOD 3 Rounds of: 8 Pul