1
Dec
Friday, Dec 2 2016
| A. Work up to Heavy Clean – 4 to 5 attempts (after warm up) |
| B. Clean Pulls at Heavy Clean Weight 3 – 3 – 3 |
| C. Open WOD 14.4 – 14:00 AMRAP |
| 60 Cal Row |
| 50 T2B |
| 40 WB (20/14) |
| 30 Power Clean (135/95) |
| 20 MU |
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30
Nov
Thursday, Dec 1 2016
| A. P. Snatch + Sn Balance + OHS |
| *technique, increase, 10:00 |
| B. 12:00 Increasing Ladder – 3,6,9,12… |
| Power Snatch & Bar Facing Burpee |
| C. Flight Simulator – unbroken sets increase by 5 |
| 5,10,15,20… |
| *go as far as possible in 10:00 |
29
Nov
Wed, Nov 30 2106
| A. 5 Rd Combo: 3 strict Pull Up + 3 Chin over + 3 C2B |
| * mod: 5 x 5 strict Pull Up (or use tough bands) |
| B. For Time – 16:00 Cap |
| 400 Meter Run (or 5 laps) |
| 30 Pull Ups, at completion of 30 = 50 Air Squats before run |
| 400 Run |
| 25 Pull Ups, at completion of 25 = 50 Air Squats before run |
| 400 Run |
| 20 Pull-up, at completion of 20 = 50 Air Squats |
| *each break of pull up = 200 Meter Run (or 3 laps) |
| **advanced= 15/10/5 BMU or 30/25/20 C2B |
28
Nov
Tues, Nov 29 2016
| A. Strict Press 5-3-2-1-1-1 |
| B. Supinated Grip Bent over Row 5-5-5 (tempo/form) |
| *tempo: 31×1 (3 down/1 bottom/up/ 1 chest) |
| C. 7:00 AMRAP / 2:00 Rest |
| #1- 5 STOH (155/105) & 10 Box Jump (24/20) |
| #2- 10 Push Up & 15 Ab Mat Sit Up |
27
Nov
Monday, Nov 28 2016
Happy 5th Year Anniversary BackCountry!!! Here is to many more to come….
| A. Thruster (Rack) 3-3-3-3-3 (increasing) |
| B. 5-Year Anniversary Partner WOD – 11/28/2011 |
| 11 Rounds (Each) – Rotate on the Minute (22:00 total) |
| 5 Thrusters (115/75) then Max Row for the rest of the minute |
| *score Max Meters (goal is to surpass 2011 Meters) |
| C. With Partner: Max Pikes on Rower in 5:00 (rotate as needed) |
25
Nov
Sat, Nov 26 2016
| For time: |
| 1000 Meter Row + 30 WB + 15 T2B |
| 1:00 REST |
| 800 Meter Run + 30 WB + 15 T2b |
| 1:00 REST |
| 500 M Row/400 M Run (choice) 30 WB + 15 T2B |
24
Nov
Friday, Nov 25 2016
| 6 Rounds: 3:00 AMRAP / 3:00 REST |
| 10 KB Swings (24/16kg) |
| 10 Box Overs (24/20) |
| 10 Push Ups |
| 10 Ab Mat Sit-ups |
| *pick up where you leave off, score total rounds |
23
Nov
Thursday, Nov 24 2016
Happy Thanksgiving…closed for the Holiday!