“Nutts”For time:
10 Handstand push-ups
15 Deadlifts (250, 175)
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots (20, 14)
200 Double-unders
Run 400 meters with a 45/35# plate


“Hairy Tounge”AMRAP 20 of:
5 C2B Pull ups
10 Ring Dips
15 Overhead Squats (95, 65)

Buy In: 
Few Rounds of "Cindy"
Warm-up movements 


WOD1: “Shipyard”
3 Rounds for time of:
10 Weighted Pull ups – no kipping, you choose the weight.30 Good Mornings, 45#


WOD2: Back Squats 
185 x 3   205 x 3   215 x 3   225 x 3   230 x 3

Cash Out:  Abmat
3 sets of 25 Reps

THURSDAY

WOD: 


GyMkEn


then. . . 


Denny's   =)

Buy In: 
Treadmill Walk 10 Minutes
Warmup Movements
WOD1: “Press – Push Press"
Press 5 sets of 1  Used 145lb
Push Press 5 sets of 3  Used 165lb

(2) DB Arnold Press
40lb DB x 7-8 Reps x 3 Sets
(3) DB Side Raise
15lb x 10R x 3 Sets


WOD2: Row
300m Row x 5 Rounds
2 Minute Rest between rounds


Cash Out:  GO HOME

First Workout: 
1PM: One Meal prior, Bacon + Eggs
Buy In: 
10 Minutes of Basketball

WOD: "Cindy"
AMRAP 20
5 Pullups
10 Pushups
15 Squats
Rounds: 15 Rounds + 5 Reps

Night Workout: 
Parkour 8-1030p

AM WORKOUT


Buy In:  
5-7 Min Jog 

“Whitten”5 Rounds for time of:
22 KB Swings (40lb db)
22 Box Jumps, 20″
400 meter Run
22 Burpees
22  Wall Balls (12lb)
3 Rounds: 22:59

Cash Out: 
Treadmill walk, 12% Incline - 5 minutes

PM WORKOUT
Buy In: Warmup movements


“Sizzurp”3 Rounds for time of:

15 Deadlifts (225, 155)
50 Abmat Sit ups
Time: 12:36


WOD2: Bent Over Rows
Pyramid
135 x 10   135 x 10   155 x 7   165 x 5   165 x 5   165x5

AM WORKOUT
Buy In: Incline walk on Treadmill


WOD: Squats
WU
185 x 5 x 5

“Filthy Fifty”For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings (35, 25)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45, 35)
50 Back extensions
50 Wall ball shots (20, 14)
50 Burpees
50 Double unders


Buy In:  Treadmill Jog


WOD: FILTHY FIFTY
-above- 
Sub'd Wall Ball with DB bump Press - 10lb DB
Didnt do Burpees or DU's  
FAILED -Time: 26:38


WOD2: Bench Press
135lb x 5 Sets x MR

WOD:   GYMKEN


Focused on Row movements on the rings and bars. 

Buy In: Basketball


WOD: Power Clean
135 x 3  155 x 3   165 x 3   165 x 3   165 x 3


WOD2: “Devil’s Tail”
3 Rounds for time of:
400 meter Run
15 Pull ups
50 Squats
15 Pull ups
Time: 19:20

Buy In:  Basketball

WOD1: Deadlifts
2 Reps - On the minute, every Minute.
10 Rounds
Used #315lb
Completed

WOD2: AMRAP 7
5 Pullups w/ 30lb DB
20 Sit Ups (abmat)
Rounds:  5 Completed

WOD3: 5 Rounds for Time: 
10 Burpee Pullups
50 Jump Ropes
Time: 9:42

Cash Out: 
Nothing, go the f home

1.  “Deadlift OTM”10 rounds of:
Every Minute on the Minute Complete  2 Deadlifts.

2.  “AMRAP 7 Goat”“Goats” are weaknesses or movements that give you trouble.  Next to training with Intensity, there is no faster way to improve your overall fitness (GPP) than fixing chinks in your armour.   For the past 4 weeks we have been working AMRAP 15 Goat WODs.  This week we are doing an AMRAP 7, and attempting to beat 1/2 your PR from the “AMRAP 15″

Post Scores to Comments.

Games Competitors:1.  Deads OTM
2.  AMRAP 7  Goat
Rest as needed…
3.  5RFT:  15 Burpees, 50 Double unders

“A Long Slow Screw”
21-18-15-12-9 rep rounds of:
Power snatch (115, 80)
Wallball shots (20, 14)
Knees to elbows


DIDNT DO THE ABOVE WOD


my WOD: 
Wall Ball w/ 15lb ball 21-18-15-12-9
Power Snatch #115 x 3 Reps for each set of Wall Balls
Time: 8:22


WOD 2: 5 Rounds
Hang Power Clean 135lb x 5 Reps
5 Pullups
5 toes to bar

FUN AT GYMKEN 

“Aquatini”

4 Rounds for time of:
500 meter Row
7 Thrusters (135, 95)
14 Toes to Bars
21 Barbell Hops (over and back = 1 rep)  


WOD: 
2 Minute Row
5 Push Press 135lb
20 Bar Hops (over and back = 1)
Roxanne
10 PP w/ 60lb
Time: 13:52


WOD2: 
Front Plate Raise
SS w/
25 Bar Hops


NIGHT WOD: 
NHAAGS

FRIDAY, Dec 3rd

WOD1:  Bar Row
 wu then. . .
135lb x 5 x 3 sets

WOD2: Weighted Dips
50lb db
4-5 Sets - 8-10 reps

“Thompson”10 rounds for time of:
1 Rope Climb
20 Back squats (95, 65)
10 meter Barbell Farmer’s carry (135, 95)  

Buy In:
5 Min Jog
Warm exercises that will be performed

WOD1:  "Thompson"
*Did 6 towel pullups
20 Squats (95lb(
200lb Farmer Walk  - 20 steps (100lb DB each hand)
Time: (watch got messed up, no clue on time)  :-(

Cash Out: 
Hand Stand practice