Monthly Archives: November 2016

20161102

 

WOD:

21 minute Circuit City

EMOM switch between the following Stations:

 

100yd Farmer’s Carry(53/35)

5 Tire Flips

15 Wall Ball (20/14)

15 Box Jumps (24/20)

50 Double-Unders

15 Push Press (95/65)

15 Burpee

You have a minute at each station to finish the required reps.  If you are unable to finish he required reps at the end of the minute, move on to the next station.  Score = total successful stations.

 

Scaling Options:

Farmer Carry weight -> as needed

Tire ->lighter tire

WB ->14/12

BJ ->20/16

DU – 3:1 SU ratio

Push Press weight -> as needed

 

Cool Down:

Roll out forearms

 

Banded bully stretch 2 min per side

20161101

S/S/S:

Sumo Deadlift

10,9,8,7,6

 

Increase weight ea set

Higher rep range, but we still want to go heavier in each round, so pick a starting weight wisely.

WOD:

16 min AMRAP:

16 Lateral Barbell Hops

16 Chest to Bar Pull-Ups

16 Deadlifts (185/130)

Lateral bar hops = bar is to your side, you hop laterally over bar.

 

Scaling Options:

Lateral Bar Hop -> Lateral step over bars

 

C2B -> Chin Above ->Banded pull ups

 

DLs -> as needed

 

Cool Down:

Alternating calf stretch x 20 per leg

 

Reverse Hyperextensions -3×12