Saturday December 1

Skill:

Snatch 3 - 3 - 3


WOD

TYLER

5 Rounds

7 Muscle Ups

21 Sumo Deadlift High Pulls (95/65)

1 Muscle Up = 3 PullUps and 3 Ring Dips

Friday November 30

Skill:

1 Rep Max

Snatch (Power / or / Squat)


WOD:

100 Push Ups
75 kettle Bell Swings (70/53)
50 Dead Hang Pull Ups
25 Pistols (switch each rep)

Thursday November 29

Skill:

1 Rep Max:

Clean (Power/Squat) doesn't matter

WOD:

For Time

40 Double Under Buy In

Then

3 Rounds of

12 Ring Dips
10 L- Pull Ups
8 Pistols

Wednesday November 28

Skill:

1 Rep Max:

Shoulder Press (from the rack)


WOD:

16 min AMRAP

500 Row
10 HSPU

Tuesday November 27

Skill:

Find 1 Rep Max:

Front Squat

WOD:

5 Rounds

15 Squat Cleans
10 Pull Ups

Monday November 26

Deadlift

Skill:

Dead lift

5x4 of heavy.weight. Rest 1 min between each round


WOD:

3 Rounds of

20 Toes to Bar
30 Wall Ball