EMOM

WOD (11-12-15)

(EMOM x 5)

5 – Front Squats (155# / 115#)

5 – Shoulder 2 Overhead (155#  115#)

(2 min. rest)

(5 min. AMRAP)

10 – Ring Dips

10 – Kettlebell Swings (53# / 35#)

(2 min. rest)

(EMOM x 5)

5 – Bent Over Rows (135# / 95#)

5 – Hang Cleans (135# / 95#)

(2 min. rest)

(5 min. AMRAP)

10 – Alternating Pistol Squats

10 – AbMat Sit-ups

WOD (11-6-15)

(EMOM x 6)

10 – Hang Cleans (135# / 95#)

1 – Suicide

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(2 min. rest)

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(8 min. AMRAP)

12 – Sit-up Ring Rows

8 – Box Jumps (30″ / 24″)

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(2 min. rest)

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(8 min. AMRAP)

14 – Alternating Dumbbell Snatches (50# / 35#)

40 – Double Unders

WOD (10-29-15)

(EMOM x 10)

5 – Front Squats (185# / 125#)

*from the ground*

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(2 min. rest)

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(10 min. AMRAP)

10 – Alternating Dumbbell Snatches (50# / 35#)

30 ft. Broad Jumps

20 – Double Unders

30 ft. Bear Crawls