November 30 WOD

November 30 WOD

Metabolic Conditioning:1 Round “Kelly”400m run – 30 Box Jumps – 30 Wall Ball2 Rounds “Helen”400m Run – 21 KB Swings – 12 Pull-ups1 Round “Kelly”
November 29 WOD

November 29 WOD

Barbell Skill:Split Jerks3-3-2-2-1-11AE3M Movement Skill:Bottom to Bottom Tabata Squats20 sec on10 sec rest8 rounds
November 28 WOD

November 28 WOD

HAPPY THANKSGIVING!Thanksgiving Partner Workout:400m run – both partners run togetherA) 200m Medicine Ball Run (20/14)B) Chipper – (Rotate)(AC) on reps and movement 140-120-100-80-60Burpees -Wall Ball, KB Swings(AC), Box JumpsSitups – both partners...
November 27 WOD

November 27 WOD

Metabolic Conditioning:400m Run/Row – 52 DL(185/125)-Rest 1 Min400m Row/Run – 52 DU – Rest 1 Min300m Run – 52 Pull Ups – Rest 1 Min300m Row – 52 Thrusters(45/35)20 Min Cap
November 26 WOD

November 26 WOD

Barbell Skill:Back SquatBuild to 1RM20 minutes Movement Skill:Goat Practice10 minutes