Skill: Max meters on the Row in 3 minutes

ALL OUT EFFORT

WOD: For time in teams of 2 – split however you like6 Rope Climbs (scale  6 UP/DOWNS with knee raise

 6 UP/DOWNS w/ no knee raise 6 seated U/D off box)

Skill: E90seconds for 5 rounds

Ring Muscle Up + 3 dips

OR

5 Weighted dips

OR

5 Strict dips on rings or dip station

(Other scales  6-8 banded dips on dip station  8-10 box dips)

Workout of the day - Wednesday, November 9, 2016


 


Warm Up:


2 rounds 30 seconds each of

SKILL: 12 Mins to find heaviest complex

2 Strict Press + 2 Push Press

WOD: 5 Rounds For Time

12 DB Push Press (40/25)

42 Jump Ropes

Score is heaviest complex + time

SKILL: Back Rack Lunge, 4x8 (8 reps each leg, 16 total) Start @ 35-40% of BS 1 RM. Slowly add weight if

easy/coach decision

WOD: 15 Min AMRAP

8 Wallballs (20/14)

10 WB Overhead Lunges (20/14)

12 Mountain Climbers

A) CF S WOD, but each rd: 3mu + 3 dips on the last rep

B) CF Metcon

C) Front Squat; 3 @ 60%, 3 @ 65%, 2 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 90%+ (go for heaviest of the day)

SKILL: E5MOMx 4

Run 400m

WOD: 2 Min AMRAP x 4, 1 min rest

12 Ring Rows

6 Ring Dips

*Pick up where you left off*

Score is rounds/reps

Skill: EMOM for 10 min

Weighted* pistols 6-8 total (scale  plate under heel  banded pistols pistol to box  leaning pistols)

*People may use KB, DB or plate

WOD: 5 RFT

15 Deadlift 125/85