Monthly Archive: November 2017

11/2/17 WOD

AMRAP 5:00
Max-effort rope climbs

Rest 3:00

AMRAP 5:00
Max-effort Row (for calories)

Rest 3:00

AMRAP 5:00
Run 800m
Max-effort burpees

Rest 3:00

AMRAP 5:00
1 lap FW 55/35

Accessory
10:00 for quality
10 alt pushup shoulder tap
10 alt thoracic rotation
:20 table top hold

11/1/17 WOD

Every 1:30 for 15:00 (10)
1 Snatch balance
Build to today’s heavy technical single

Every 1:30 for 15:00 (10)
1 Snatch
Build to today’s heavy technical single

Accessory:
50M Waiter’s Walk, R AHAP with 5 one-arm thrusters every 10 meters
50M Waiter’s Walk, L AHAP with 5 one-arm thrusters every 10 meters