Monthly Archive: November 2017

11/14/17 WOD

EMOM 15:00
A – :30 Wallballs
B – :30 Burpee-Box-Jump-overs
C – :30 atomic situps
Score = total reps

Accessory
4 Rounds for Quality:
:30 Front-rack hold at 85% of 1rm Front Squat
100m Suitcase carry 50 L / 50 R, AHAP

11/13/17 WOD

5 Rounds for Time:
50 double-unders
5 power snatches, 135/95#

Accessory
5 Rounds for Quality:
:30 supinated deadlift hold @ 50% of 1rm deadlift
10 alternating pushup-shoulder-tap with :03 hold at top
1:00 single arm overhead hold, :30L/:30R, moderate weight
10 bent row 5L/5R at overhead hold weight