Workout of the Day - November 12, 2018

VETERANS DAY. 10-11 AM WOD ONLY

“Three Wise Man “

Three AMRAPs in 16 minutes

  • AMRAP in 4 minutes

  • 5 Hang Squat Snatch (135/95 lb)

  • 10 Bar-Facing Burpees

    Rest 2 minutes

  • Then, AMRAP in 4 minutes

  • 10 Power Cleans (135/95 lb)

  • 20 Pull-Ups

    Rest 2 minutes

  • Then, AMRAP in 4 minutes

  • 15 Box Jump-Overs (24/20 in)

  • 30 Wall Ball Shots (20/14 lbs)

Complete all three parts of the workout (“Jeremy Wise,” “Ben Wise,” and “Beau Wise”) with a running clock, including the 2 minutes between each part. Score is the total number of reps completed for all three parts.

Scaling

Rx weights are shown above
The “Scaled” version uses a 95/65 lb barbell
The “Elite” version uses a 185/135 lb barbell

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Workout of the Day - November 10, 2018

 

*ALL REGULAR CLASSES CANCELLED FOR VETERANS DAY. 10-11 AM WOD ONLY* 

Partner WOD: Teams of 2

7 Minute AMRAP

  • Synchronized Burpees to a Target

Directly Into

  • 40 Synchronized Squat Cleans (Rx: 100/75, L2: 95/65, L3: 85/55)

Directly Into 30-20-10

  • Pull Ups (L2: Banded Pull Ups, L3: Australian Rows)

200m Run Start & Finish/In-between Rounds

Score will be amount of rounds/time complete last two portions 

 

Workout of the Day - November 1, 2018

Pull Up Complex - 3 Rounds

Beginners

  • 3 Ring Dips Using Box

  • 3 MU Ring Turn Overs From Ground

  • Max Attempt L- Sit on Rings (Can Do Knee Ups)

Intermediate

  • 3 Kip Swings

  • 4 Kipping/Butterfly Pull Ups

  • 3 Kip Swings

Advanced

  • 2 Bar Muscle Ups

  • 3 Kip Swings

  • 4 Kipping Pull Ups

12 Min AMRAP

  • 200m Row

  • 25 Jumping Air Squats

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