Siteplicity

11 . 12 . 21 5 rounds 12 deadlifts 9 hang power cleans 6 push jerks 400m run use 50 / 35 DBS

Tomorrow , we will be doing a great Hero wod to pay respects to our veterans! Today enjoy a little lifting and abs : ) 11 . 11 . 21 A. 7 x 2 front squat + 1 split jerk B. Tabata abs 8 rounds through 20 seconds situps – 10 seconds rest 20 seconds

11 . 10 . 21 For time 4 rounds 10 KBS 70/ 53 100m run with KB Straight into 4 rounds 15 wall balls 100m run with medball straight into 4 rounds 30 double unders 100m run

11 / 9 / 21 AMRAP 16 8 Chest to bar Pullups 8 RING dips 16 calorie Row

WOD 11 / 8 / 21 For time 3 – 5 – 7 – 9 – 11 – 13 – 15 Power clean 115 / 75 Front Squat 115 / 75 Burpee Box jump overs 24 / 20

11 – 5 – 21 AMRAP 20 15 / 12 row 100m run 12 / 10 cal bike 25 Double unders

11 – 4 – 21 A. Back squat ( 5 – 3 – 2 ) x 3 B. Amrap 10 20 situps 10m Handstand walk scale with 10 shoulder taps or plank 30 seconds.

11 – 3 – 21 5 rounds 5 bar muscle ups ( scale with jumping , band , or 10 pull ups / ring rows ) 10 squat cleans DB 50 / 35 15 Box jump overs 24 / 20

WOD 11 – 2 – 21 A. Find a 1 rep power snatch B. Isabel 30 snatches for time 135 / 95

WOD 11 – 1 – 21 AMRAP 15 15 calories ( bike , ski or Row ) 15 Toes to bar 15 push press 115 / 75