Friday 11.30.2018 Push Press for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps
Thursday 11.29.2018 Ski 5x500m Rest 2x’s the amount of work time between rounds.
Wednesday 11.28.2018 Every 3-minutes on the 3-minutes for 5 rounds – 15 Chest-to-Bar Pull-Ups – 5 Squat Cleans, 225-lbs/135-lbs Score: Record each round. The slowest round is your score.
Have you ever found yourself during a workout where you feel like you have no lungs or you keep missing a specific weight where you’ve hit it before? If not, then you are lying to yourself. No matter what skill level you are at, you will have your good days
Monday 11.26.2018 With A Partner 150 Sandbag over Bar 150/100-lbs EMOM 5 Burpees *Set bar in rig at shoulder height **Use band to keep bar secure
Wednesday 11.21.2018 5 rounds 15/10 cal assault bike 10 burpees
So you roll in to DF about five minutes before class starts (because you’re always on time), shoot the breeze for a couple minutes with your friends, then walk over to the whiteboard to see what’s about to go down in the next hour. The coach goes over the WOD
Tuesday 11.20.2018 10 rounds for time 1 Ring Muscle Up 2 Reverse Burpees 30 ft. HS walk
Monday 11.19.2018 20 min AMRAP 8 T2B 10 DB Hang Clean & Jerk, 50/35 14/12 cal row *single arm DB hang clean & jerk
Friday 11.16.2018 4 Rounds :40 sec on / :20 sec off 1. Farmers walks, 50/35 2. DB Front Rack Step ups, 50/35 3. DB Lateral burpees *all 3 movements = 1 round *Farmer Walks 5-ft segments = 1-rep
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