uh-OH Squats

WOD for December 3, 2018

Warm Up
500m Row
20 Lunges
20 High Knees
10 Push Up
20 Sit Up
10 Pull Up
PVC Work

WOD
12:00 EMOM
6 Over-head Squat (95/65)

Bonus WOD – Untimed
100 Cal Bike
(Broken up however you want)

Muscle Up progression

Pakt like Sardines

WOD for November 30, 2018

WOD
“Sardine Special”
5 Rounds
10 Pull Up
15 1-Hand Snatch (50/35)
20 Sit Up
Every minute on the minute, do 3 Burpees

Bonus WOD
Weighted Push-up

Easy on, easy off

WOD for November 12, 2018

Warm Up
Standard Warm Up

WOD
3 Rounds
:30 Deadlift, :30 Rest
:25 Deadlift, :35 Rest
:20 Deadlift, :40 Rest
:15 Deadlift, :45 Rest
:10 Deadlift, :50 Rest

Skills/Strength
5×3 Weighted Pull Up
4×10 Strict Seated DB Press

Eleventy-Pain

WOD for November 9, 2018

Warm Up
Standard Warm Up

WOD
18:00 AMRAP
11 Hang Snatch (75/55)
11 Burpee
11 Thruster (75/55)
11 Pull Up

Mandatory 1min Rest at 11:00

Leaves of Grass

WOD for November 5, 2018

Warm up
Standard Warm Up
500m Row
10 Burpee
10 Push Up
5 Pull Up
10 Air Squat
10 Ca Bike
PVC Work

WOD: Wittman Modified
25:00 Time Cap
7 Rounds
15 KB Swing (1.5/1)
15 Power Clean (95/65)
15 Burpee