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WARM-UP 400 meter Run Baby Elephants (full mats) Then: Burgener Warm-Up w/PVC OLYMPIC WORK Squat Snatch 1RM 5-3-3-2-2-1-1-1 (Find new 1RM) WOD “Diane” 21-15-9 Rep Rounds for time of: Deadlift, #225/155 Handstand Push-Ups OLY WK12 DAY1 WORKOUT Snatch – Find New... READ MORE

WARM-UP 500 meter Row 80ft Walking Lunge 400 meter Run Baby Elephants (full mats) 200 meter Run 40ft Walking Lunge 250 meter Row STRENGTH WORK Back Squat 5set x 1rep @90% WOD 151129E Team WOD *16 Min AMRAP of: 75 Cal Buy In: Each team member must row 25 calories, then: Max Reps... READ MORE

WARM-UP 100 DU/200 Singles 15 Sit-Ups 15 PVC Pass Throughs 15 PVC OHS 15 PVC Windmills 15 Sit-Ups 100 DU/200 Singles OLYMPIC WORK Push Jerk 5set x 2rep @75% WOD 151129D For Time: 50 Double-Unders, then: 3 Rnds of: 15 HSPU 30 Sit-Ups Then: 50 Double-Unders Comp151129E For Time: 50... READ MORE

WARM-UP 400 meter Run 40ft Walking Lunge Baby Elephants (full mats) 15 HR Push-Ups 15 Squat Jumps Baby Elephants 40ft Walking Lunge STRENGTH WORK Deadlift 5set x 3rep @85% WOD 151129C For Time: 30 OHS, #95/65 30 T2B 800 meter Run 30 Box Jump Overs, 24”/20” 30 HR Push-Ups... READ MORE

WARM-UP 200 meter Run 15 PVC OHS 200 meter Run 15 PVC Windmills 200 meter Run 15 PVC Pass Arounds 200 meter Run OLYMPIC WORK Squat Snatch 5set x 3rep @80% WOD 151129B 4 Rnds for time of: 15 Pull-Ups 5 Squat Snatch, #155/105 20 KB Swing, #53/35 OLY WK11 DAY3 WORKOUT Snatch –... READ MORE

WARM-UP 100 DU/200 Singles 20 Sit-Ups 20 HR Push-Ups 20 Squats 100 DU/200 Singles OLYMPIC WORK Squat Clean 6set x 2rep @75% WOD 151129 6 Min AMRAP of: *Ascending Ladder 1 Pwr Clean, #185/115 1 Sit-Up Rest 5 Min, then: 6 Min AMRAP of: *Ascending Ladder 1 HSPU 50 Double-Unders... READ MORE

WARM-UP 400 meter Run 25 Wall Balls 15 PVC Good Mornings 15 PVC Pass Throughs 15 PVC OHS STRENGTH WORK Back Squat 5set x 3rep @85% WOD “Helen” Three rounds for time: Run 400 meters 21 KB Swings, #53/35 12 Pull-ups OLY WK11 DAY1 WORKOUT Snatch – 90% x 1 x 4 Clean... READ MORE

WARM-UP 800 meter Run 12 PVC Pass Through 12 PVC Good Mornings 12 Pass Arounds Then: Barbell Snatch Progression WOD 151109J Partner WOD For Time: 60 Pull-Ups 50 Burpees Over Your Partner 40 Deadlifts, #225/155 OLY WK10 DAY5 WORKOUT Snatch (mid-hang) – 70% x 2 x 5 Push jerk... READ MORE

WARM-UP 2 Rnds NFT of: 50 DU/100 Singles 10 Burpees 10 Squats 10 PVC Good Mornings 10 PVC Windmills 10 Med Ball Cleans STRENGTH WORK Weighted Pull-Up 7set x 1rep *If you have RX’d Pull-Ups use a dip belt and hang weight off yourself and find your 1RM. If you do band... READ MORE

WARM-UP 400 meter Run 12 PVC Pass Through 12 PVC Good Mornings 12 PVC OHS 12 PVC Pwr Snatch Then: W/Empty Barbell: 10 Power Snatch 10 High Hang Squat Snatch 10 Low Hang Squat Snatch OLYMPIC WORK 6 Min EMOM of: Snatch 2rep @ 80% WOD 151109H *Partner WOD 3 Min Max Reps Pull-Ups... READ MORE