25-11-16

Chipper WOD

40 Push-Press (75# men/55# women-barbell can be substituted with a water jerry or set of dumbells for this and the thrusters)

40 double-unders

40 Sumo-Deadlift High Pulls (75#/55# – use a barbell, water jerry, ammo can or kettle bell)

30 thrusters (75#/55#)

30 burpee’s

30 pull-ups

22.11.16

Strength/Skill EMOTM for 8 minutes:5 Overhead Squats
WOD AMRAP in 10 minutes:
3 Lateral Burpees
3 Hang Power Snatch @ 75% of max
6 Lateral Burpees
3 Hang Power Snatch @ 75% of max
9 Lateral Burpees
3 Hang Power Snatch @ 75% of max
…continue sequence for a total rep score

17-11-16

Strength/Skill

EMOTM for 12 minutes:
Odds – 20-30 Second Handstand Hold
Evens -10-20 Second Chin-up Hold
WOD

“BurpeeMania”
Perform 1 burpee the first minute, 2 burpees the second minute, 3 burpees the third minute, etc., etc. Continue sequence until you cannot complete the required amount of burpees in the designated minute