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181130

20 MINUTE AMRAP 8 HANG POWER CLEANS, 95/65 16 BOX JUMPS, 24/20 8 HSPU 16 CALORIE ROW/ BIKE

181129

10 MINUTE AMRAP 100 THRUSTERS, 45/35 *5 BAR OVER BURPEES EMOM

181128

10-8-6-4-2 DEADLIFTS, 315/205 *30 AIR SQUATS+15 GHDSU AFTER EACH ROUND

181127

10 MINUTE EMOM 1 CLEAN AND JERK + 3 BACKSQUATS, 225/155

181126

5 ROUNDS 12 DUMBBELL BOX STEP OVERS, 50/35# 10 STRICT PULL-UPS

181124

FOR TIME WITH A PARTNER... Partner 1) 500M ROW Partner 2) AMRAP CLEAN AND JERK 135/95 *keep alternating until you reach 100 Partner 1) 20 CAL BIKE Partner 2) AMRAP BURPEE BOX JUMPS, 24/20” *keep alternating until you reach 100

181123

100 double Unders 2 squat snatches 186/135 80 double Unders 4 squat snatches 175/125 60 double Unders 6 squat snatches 165/115 40 double Unders 8 squat snatches 155/105 20 double Unders 10 squat snatches 135/95

181121

FOR TIME: 100 SIT-UPS... 5 ROUNDS 30 BURPEES 50 AIR SQUATS

181120

100 HANG POWER CLEANS, 115/85 *20 DOUBLE UNDERS EMOM

181119

18 MINUTE AMRAP: 20/18 CALORIE ROW OR 15/12 CALORIE BIKE 9 DUMBBELL OVERHEAD SQUAT RIGHT, 50/35 9 DUMBBELL OVERHEAD SQUAT LEFT, 50/34 6 BURPEE PULL-UPS

181117

21-15-9 DEADLIFT, 225/155 HSPU 21-15-9 DEADLIFT, 185/135 RING DIP 21-15-9 DEADLIFT, 135/95 PUSH-UPS

181116

EMOM FOR 16 MINUTES 1) 15 BOX JUMPS, 24/20” 2) :50 PLANK HOLD 3) 15 DUMBBELL POWER CLEAN, 50/35 4) 20 LUNGES

181114

20 MINUTE ALTERNATING EMOM 1: 8 BURPEE BOX JUMPS, 24/20" 2: 15 WALLBALLS, 20/14

181113

5 ROUNDS 5 SQUAT SNATCHES, 135/95 7 SQUAT CLEANS, 135/95 9 JERKS, 135/95 21 DOUBLE UNDERS

181112

4 ROUNDS 15 Toes to Bar 20 Push -ups 25 Plate Ground to overhead 25/15#

181110

***MEGGS BIRTHDAY WOD*** 30 SNATCHES, 135/95 11 HSPU 8 MUSLCE UPS 30 SHOULDER TO OVERHEAD, 165/115 11 HSPU 8 MUSCLE UPS 30 POWER CLEANS, 185/135 11 HSPU 8 MUSCLE UPS 30 BAR FACING BURPEES 11 HSPU 8 MUSCLE UPS

181109

2 ROUNDS 30 WALLBALLS, 20/14 80’ BROAD JUMP 30 SLAMBALLS, 50/30 50 JUMP SQUATS

181108

15 MINUTE AMRAP 15 PULL-UPS 20 GOBLET SQUATS, 1.5/1.0 15 BURPEES 20 HAND TO HAND SWINGS, 1.5/1.0

181107

5 ROUNDS: 21 DOUBLE UNDERS 15 DEADLIFTS, 185/135 9 BOX JUMPS, 30/24"

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