WODS: November 2018

3-6-9-12-9-6-3
Box Jump Over (24/20)
Hang Squat Clean (135/95)
*9 MIN CAP*

17 MIN AMRAP:
22 x Pistol
22 x Deadlift (185/125)
22 x Bar Facing Burpee
22 x Ring Push Up
22 x Abmat Situp (PVC Behind Neck)

10 MIN AMRAP:
2 Rounds:
5 x Toes 2 Bar
5 x Wall Ball (20/14)
2 Rounds:
10 x Toes 2 Bar
10 x Wall Ball (20/14)
2 Rounds:
20 x Toes 2 Bar
20 x Wall Ball (20/14)
2 Rounds:
30 x Toes 2 Bar
30 x Wall Ball (20/14)
2 Rounds:
40 x Toes 2 Bar
40 x Wall Ball (20/14)

15-12-9-6-3
Hang Clean
Front Squat
*7/5 Ring Muscle Up After Each Round*
Men: 95/115/135/155/185
Women: 65/75/95/105/125

10 MIN EMOM:
30 x Double Under
[] x Strict HSPU
Then

'Kimmeraine'
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

***10am Class Only***

21-15-9
Deadlift (225/155)
Handstand Push Up
Thruster (95/65)
Pull Up

*Teams of 2*
*10 MIN CAP*

300 x Double Under
30 x Clean (135/95)
200 x Double Under
20 x Clean (185/125)
100 x Double Under
10 x Clean (225/155)
*12 MIN CAP*

100 x Pull Up
100 x Push Up
100 x Sit Up
100 x Air Squat
*21 MIN CAP*

12 MIN AMRAP:
30 x Muscle Up
50 x Deadlift (225/155)
100 x Wall Ball (20/14) to 11/10ft

20 x Double Under
10 x Squat Clean (135/95)
40 x Double Under
8 x Squat Clean (155/105)
60 x Double Under
6 x Squat Clean (185/125)
80 x Double Under
4 x Squat Clean (205/135)
100 x Double Under
2 x Squat Clean (225/155)
*15 MIN CAP*

15 MIN to Establish
1) 5 x Strict Press, 5 x Push Press
*Once Heaviest Load Achieved...
2) 5 x Push Press, 5 x Push Jerk
*Must be unbroken

Then

2 Rounds:
30 x Thruster
30 x Toes 2 Bar
*7 MIN CAP*

15 MIN EMOM:
1 x Squat Snatch
*Build to Heaviest Single*

Then

5-3-1
Squat Snatch (80% of Heaviest EMOM Rep)
*10 Bar Muscle Up after each set*
*9 MIN CAP*

18-15-12-9-6-3
Hang Clean (135/95)
Burpee Box Jump Over
*12 MIN CAP*

66 x Deadlift (110/75)
66 x Box Jump (24/20)
66 x KB Swing (24/16kg)
66 x Knees 2 Elbows
66 x Sit Up
66 x Pull Up
66 x Thruster (55/35)
66 x Wall Ball (20/14)
66 x Burpee
66 x Double Under
*30 MIN CAP*

6 x Deadlift (135/95)
1 x Muscle Up
9 x Deadlift (135/95)
2 x Muscle Up
12 x Deadlift (135/95)
3 x Muscle Up
6 x Deadlift (185/125)
4 x Muscle Up
9 x Deadlift (185/125)
5 x Muscle Up
12 x Deadlift (185/125)
6 x Muscle Up
6 x Deadlift (225/155)
7 x Muscle Up
9 x Deadlift (225/155)
8 x Muscle Up
12 x Deadlift (225/155)
9 x Muscle Up
6 x Deadlift (275/185)
10 x Muscle Up
9 x Deadlift (275/185)
11 x Muscle Up
12 x Deadlift (275/185)
12 x Muscle Up
*21 MIN CAP*
*Sub 1 C2B & 1 Ring Dip for MU*

15 MIN to establish heaviest complex of:
1 x Hang Power Snatch
1 x Power Snatch
1 x Hang Squat Snatch
1 x Squat Snatch

Then

3 Rounds:
30 x Alternating Pistol
50ft Handstand Walk
*8 MIN CAP*

50 x Burpee Deadlift (2 x 24/16kg)
30 x Box Jump (30/24)
50 x Wall Ball (20/14) to 11/10'
*12 MIN CAP*

5 Rounds:
400m Run
15 x Overhead Squat (95/65)
*20 MIN CAP*

12-9-6-3
Hang Clean
Jerk
Bar Muscle Up
Rx (155/105)
*10 MIN CAP*
*Sub C2B for BMU*

5 MIN AMRAP:
3-6-9-12-15-18-21-...
Burpee
Overhead Squat (95/65)

*Rest 2 Minutes*

5 MIN AMRAP
3-6-9-12-15-18-21-...
Ring Dip
KB Swing (32/24kg)

Come support Preston, Katie, Zoey, Justin & Regan at Battle of the Barbells in Murfreesboro this weekend!

15 minutes to establish:
7 x Touch n' go Bear Complex

Then

21-15-9
Chest to Bar
Box Jump (24/20)
*6 MIN CAP*