WOD 11.17.18

A. 4 rounds for load and quality: 100M Double Kettlebell Front Rack Carry B. 7 rounds, each for time: Every 3 minutes: 400M Run 12 Toes to Bar If you fail to complete the work in 3 minutes, finish the workout as an AMRAP.

WOD 11.16.18

A. Work up to a heavy Single Turkish Get Up, each arm B. For 3 cycles: 3 Min AMRAP: 3 Deadlift 84/56KG 6 Push Up 9 Squat Rest 1 minute between each cycle. Retsart the AMRAP each cycle.

WOD 11.15.18

A. Superset Snatch Balance 2-2-2-2-2 Skin The Cat 2-2-2-2-2 B. "Death By" Pull Up Abmat Sit Up In the first minute perform 1 Pull Up and 1 Abmat Sit Up. In the second minute peform 2 Pull Up and 2 Abmat Sit Up. Continue adding…

WOD 11.14.18

A. Establish 1RM Front Squat B. 2 rounds for max reps: In 4 minutes: Run 400M 15 Power Clean 61/43KG 15 Push Jerk 61/43KG Max Rep Front Squat 61/43KG Rest 4 minutes between rounds.

WOD 11.13.18

A. Superset Weighted Dip 5-5-5-5-5 GHD Sit Up 10-10-10-10-10 B. For time: 30/21 Calorie Row 30 Kettlebell Swing 2/1.5P 30 Chest to Bar Pull Up 30 Kettlebell Swing 30/21 Calorie Row

WOD 11.12.18

A. Establish 1RM Snatch B. For time: 21-15-9 reps of: Overhead Squat 52/35KG Box Jump 30/24"

WOD 11.11.18

A. Push Jerk 5-5-5-5-5 B. As many rounds as possible in 8 minutes: 100M Run 7 Pull Up

WOD 11.10.18

A. Front Rack Lunge 10-10-10-10-10 B. 10 rounds for max reps: With a 1 minute clock: 8 Wall Ball 10 Abmat Sit Up Max Rep Burpee Rest 1 minute between rounds.

WOD 11.9.18

A. Skill Work Muscle Up B. 3 rounds for max reps: 2 Minutes Max Rope Climb 2 Minutes Max Clean 84/57KG 2 Minutes Rest

WOD 11.8.18

A. Superset Back Squat 5-5-5-5-5 Skill Work Handstand Walk B. As many rounds as possible in 7 minutes: 20 Dumbbell Push Press 50/35LB 40 Double Under courtesy of crossfit.com