WOD – November 24, 2018 at 10:49AM

#WOD 11/24/18 A) EMOM12 1. Turkish Get Up x 1/1 AHAP 2. Russian KBS x 20 AHAP B) “Fight Gone Bad” 3 Rounds of one minute stations, max effort reps/calories of: Wall Balls (20/14) Sumo Deadlift High-Pull (75/55) Box Jump (24/20) Push Press (75/55) Calorie Row Rest

WOD – November 15, 2018 at 10:59PM

#WOD 11/16/18 A) Every 2 min for 6 rounds: Barbell hip thrust x 4 ​Weighted KB Step up x 4/4 B. In teams of 2, alternate movements to complete AMRAP23 of: Med Ball Cleans x 23 (20/14) Box jumps x 13 Rope climbs x 3

WOD – November 14, 2018 at 11:53PM

#WOD 11/15/18
A)
Every 3 minutes for 6 Rounds: Parallatte Plank support KB Row x 6/6 Barbell Landmine Shoulder Press x 6/6 B) 27-21-15-9-3 Reps for time of: Thrusters (75/55) Knees to Elbows *100 meter Run following every round

WOD – November 14, 2018 at 12:36AM

#WOD 11/14/18
A) Three sets for max reps of: Unbroken HSPU *rest 30 seconds Unbroken Ring Dips *rest 2-3 minutes B) For time: 60 Calorie Row 50 Mountain Climbers 40 KB Sumo Deadlift High-pull (24/16) 30 Burpees