Dec
    04

    Monday December 5, 2016

    Time to see how much we’ve improved in 2016…Original Girls Benchmark Week!!!

    “Isabel”
    30 Snatch 135/95

    Rest

    Build to a max Snatch complex:
    High Hang + Hang + Floor

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Dec
    02

    Friday December 2, 2016

    Partner Up!

    100 shoulder to Overhead 135/95
    100 Pistols
    100 KBS 32kg/24kg
    100 Box Jump Overs
    EMOM you must complete 4 Burpees

    30Min Time Cap

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Dec
    01

    Thursday December 1, 2016

    8 Rounds for Max distance:
    30 Sec Row Sprint
    1 Min Rest

    5 Rounds (NFT)
    10 Hollow Rockers
    10 V-Ups
    10 Tuck Ups
    10sec Hollow Hold
    1 Min Rest

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Nov
    30

    Wednesday November 30, 2016

    Turkish Get-Ups
    10/Arm

    7Min AMRAP
    Thrusters 135/95
    C2B Pullups
    Increasing reps…3,6,9,12

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Nov
    29

    Tuesday November 29, 2016

    OverHead Squats
    6×1

    12 Min AMRAP
    8 Power Cleans 185/125
    8 Deadlifts
    8 Burpee over Bar

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Nov
    28

    Monday November 28, 2016

    3RFT
    100 Double Unders
    50 Wallballs
    5 Muscle Ups

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Nov
    24

    Thursday November 24, 2016

    5 Minutes Max Shuttle Run

    Front Squats
    5-4-3-2-1-1-1 (must make 3 attempts at max weight)

    5 Minutes Max Prowler Push

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Nov
    23

    Wednesday November 23, 2016

    Sumo Deadlifts
    5×3

    30-20-10
    Push Ups
    Wallballs
    KBS

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Nov
    22

    Tuesday November 22, 2016

    3RFT
    45 Double Unders
    30 Sit-ups
    15 Thrusters 95/65

    Accessory Work:
    3 x 10 Strict Pull-ups

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Nov
    21

    Monday November 20, 2016

    15 Minutes to Build to a Max Clean & Jerk

    For Time:
    150 Burpees to a target 8″ above your reach

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.