WODS: November 2016

Every 3 Min As Long As Possible
Round 1:
15 x Front Squat (95/65)
15 x C2B Pull Up

Round 2:
20 x Front Squat
20 x C2B Pull Up

Round 3:
25 x Front Squat
25 x C2B Pull Up

Round 4:
30 x Front Squat
30 x C2B Pull Up

Round 5:
...
...

Masters Rx {65/45} and Regular Pull Ups

2 Rounds:

20 x Ring Dip

20 x Toes 2 Bar

20 x Push Up

20 x Deadlift (225/155)

20 x Box Jump (30/24)

20 x Handstand Push Up

20 x Bar Facing Burpee

20 x Wall Ball (20/14) to 10'

*20 MIN CAP*

5 MIN AMRAP:
11 x Squat Snatch (115/75)
22 x Box Jump (24/20)
19 x Burpee
88 x Air Squat
*3 MIN REST*
5 MIN AMRAP:
11 x Clean & Jerk (115/75)
24 x Pull Up
19 x Thruster (119/75)
89 x Double Under

30 x Bar Facing Burpee
30 x Thruster (115/75)
30 x Chest 2 Bar Pull Up
30 x Pistol
30 x Box Jump (30/24)
30 x KB Swing (24/16kg)
30 x Squat Clean (115/75)
30 x Handstand Push Up
*20 MIN CAP*

11 MIN AMRAP:

3 x Muscle Up

6 x Hang Snatch

9 x Overhead Squat

11 x Toes 2 Bar

Sub 2x Ring Dip for MU

100 x Burpee For Time

EMOM: Death By Clean & Jerk (135/95)

Workout ends when 100 Burpees is complete OR "Die" by Clean & Jerk

Score is Time completed OR Number of Burpees Completed

400M Run
40 x Deadlift (155/105)   {115/75}
40 x Box Jump Over (24/20)   {20}
40 x Wall Ball (20/14) to 10'   {9'}
20 x Bar Muscle Up   {C2B}
40 x Wall Ball
40 x Box Jump Over
40 x Deadlift
400M Run
*22 MIN CAP*

15 MIN EMOM:

1 x Squat Snatch

then

7 MIN AMRAP:

6 x Strict Chin Up

8 x Pistol Alternating

12 x Push Up (2 x KB 24/16kg)

8 Rounds:

5 x Power Clean (155/105)

50 x Double Under

*12 MIN CAP*

5 MIN AMRAP:

4-3-2-1

Deadlift (275/185)  {185/125}

Muscle Up

*Scale Muscle Up w/ 2x Ring Dip

Rest

5 MIN AMRAP:

10 x Medball Clean (20/14)

15 x Wall Ball

*Post Score for Each WOD*

18 MIN AMRAP:

20 x Thruster (95/65)

20 x Toes 2 Bar

20 x Bar Facing Burpee

12 MIN EMOM

5 x Clean & Jerk (135/95)

9 x Toes 2 Bar

*Always finish round then rest til the next minute*

*Score is total rounds*

12-9-6

Front Squat (205/135)   {135/95}

Muscle Up

*Sub 2 x Ring Dip Per MU*

*9 MIN CAP*

4 Rounds - New Round Every 5 Minutes
20 x Deadlift (155/105)
25 x Wall Ball (20/14)
30 x Box Jump (24/20)
*If you cannot complete work in 5 minutes, finish the round and then pick up at next 5 minute mark*

21-15-9

Hang Snatch (95/65)   [135/95]

C2B Pull Up

Bar Facing Burpee

*12 MIN CAP*

10 MIN AMRAP

7 x Squat Clean (115/75)

30 x Double Under

15 MIN EMOM

1 x Hang Squat Clean & Jerk

20 x Double Under

Then

3 Rounds:

23 x Handstand Push Up

23 x Back Squat (115/75)

23 x Pull Up

23 x Shoulder to Overhead (115/75)

*16 MIN CAP*

3 Rounds. New Round Every 6 MIN:

60 x Wall Ball (20/14)

40 x Toes 2 Bar

60 x Push Up

*18 MIN CAP*

Scale Weights/Movements!

30 x Hang Clean
2 x Bar Muscle Up
30 x Hang Snatch
2 x Bar Muscle Up
30 x Push Press
2 x Bar Muscle Up
30 x Overhead Squat
2 x Bar Muscle Up
30 x Alternating Front Rack Lunge
2 x Bar Muscle Up
Rx = (75/55)
*Scale Weight So That All Movements Are Unbroken*
*12 MIN CAP*

28 MIN AMRAP:
11 x Bar Facing Burpee
1 x Clean & Jerk (225/155)
8 x Pistol
8 x Pull Up