Month: November 2016

Choose Your Own Adventure

Strength: Bench Press 12-12-12-12-12 Superset with either (a) 15 Heavy KB Swings or (b) 8|6 Assault Bike Calories AFAP Conditioning: 12 minutes of work either (a) AMRAP 2-4-6-8-10… reps of Slam Balls, V-Ups, Slam Ball Cleans (b) EMOM 1 hang clean + 3 Box jumps

L-Sits, Deadlifts, 3 Rounds For Time

Gymnastics: L-Sit Accumulate 2 min. *each break – 5 pass throughs *8 min time cap Strength: Deadlift 10 mins to find heavy 5 Conditioning: 3 Rounds For Time 15 DB/KB Thrusters  35|25/arm 12 Chest to Bar Pull Ups 9 Deadlifts  275|185

3 Person Party!

3 Partner Party… I mean – WOD! 10 min AMRAP Calories * must switch every 15 Calories 10 min AMRAP 10 Toes to Bar, 10 HR Push Ups * switch every round 15 min AMRAP 10 DB Snatches, 100m Run * switch every round ** rest 2 mins between AMRAPs

Do your hands hurt!?

Tired of ripping your hands? Shaving your calluses is a great step to take to prevent tears! Guaranteed: Softer hands Less friction between your hands and the bar No more picking at your hands Cheap callus shavers here! Here is a video on how to shave your calluses.

Front Squats, then 3 Rounds For Time

Strength: Front Squat 5 x 12 Every 3 mins – start moderate * 18 mins total Conditioning: 3 Rounds for Time 21 Handstand Push Ups 15 Pull Ups 9 Power Clean  185|125 * 15 minute time cap


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