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Day

November 5, 2017

WOD for 110717

November 5, 20170
Segment 1: Handstand Pushups 10 minutes of practice Segment 2: EMOM for 8 minutes 5 HSPUs or scale Segment 3: AMRAP 15 minutes: 30 Double Unders 15 Power Cleans (Rx: 115/80 S1: 85/55 S2: 65/35) 30 Double Unders 15 Toes to Bar (S1: Knees to Elbows S2: Hanging Knee Raises)
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WOD for 110617

November 5, 20170
Segment 1: Muscle Up Practice 10 minutes Then, 3 MUs (or scale) EMOM for 8 minutes Segment 2: Squat Snatch Complex On the 1:30 x 7 rounds Hang Squat Snatch + Squat Snatch Drop between repetitions. Add weight each round Segment 3: Ascending Ladder for 7 Minutes: 3 Thrusters (Rx: 115/75 S1: 95/65 S2: 75/55),...
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