A: 3 Rounds for Time:
5 Shoulder Press
10 Hang Power Cleans
10 Burpees

B: 5 Rounds For Time:
10 Strict Handstand Push Ups
10 Squat Cleans 135#/95#
10 Burpees
*30:00 time cap

Night Out - Remember tonight come celebrate trainer Dean's 25th birthday or just come hang out, 8:30pm/9pm til whenever at Bigby's Pour House, 1700 W Lake St, Addison.


WOD
In Teams of 2:
AMRAP in 18:00
3 Mins Burpees
3 Mins Push Press 95#/75#
3 Mins Double Unders
3 Mins Front Rack Lunges 95#/75#
3 Mins ABMAT Sit Ups
3 Mins Hang Power Cleans 95#/75#

**5 Goblet Squats penalty when switching partners 55#/35#
**Partners may not begin movement until other partner completes goblet squat penalty

Partner 1 begins with first movement. When partner 1 decides to switch, they must complete 5 goblet squats before partner 2 can continue with the movement.

Score: Total number of reps excluding the goblet squats.

Happy Friday!

Night Out - Remember tomorrow night come celebrate trainer Dean's 25th birthday or just come hang out, 8:30pm/9pm til whenever at Bigby's Pour House, 1700 W Lake St, Addison.

Strength/Skill
Hang Squat Snatch 5x1 at 80% (same weight across)
Then
Front Squat 5x1 at 90% (same weight across)

WOD
A: 3 Rounds For Time:
10 Kettlebell Swings
12 Knee Tucks
250m Row

B: 5 Rounds For Time:
12 Kettlebell Swings 70#/55#
12 Toes To Bar
250m Row

Rest Day!

Night Out - Come celebrate trainer Dean's 25th birthday or just come hang out this Saturday November 15th at 8:30pm/9pm til whenever at Bigby's Pour House, 1700 W Lake St, Addison.

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

Strength/Skill
Back Squat 3x3 (Same weight across)
Then
Sumo Deadlift Heaviest 3 rep

WOD
A: EMOMx12
Odd: 5 Sumo Deadlifts + 10 Air Squats + AMRAP Singles
Even: Rest

B: EMOMx14
Odd: 5 Sumo Deadlifts 275#/195# + 12 Air Squats + AMRAP Double Unders
Even: Rest
*Score will be total number of Double Unders

WOD
A: For Time:
500mRow Followed by:
3 Rounds
10 Ring Rows
7 Hang Power Snatches
6 Shoulder Press
Followed by:
500m Row
10 Burpees

B: For Time:
1000m Row Followed by:
5 Rounds
10 Chest To Bar Pull Ups
7 Squat Snatches 95#/65#
6 Hand Stand Push Ups
Followed by:
1000m Row
20 Burpees

30 Day Burpee Challenge!

30 Day Burpee Challenge starts today and goes through December 9th. Everyday I challenge you to do 50 burpees. They can be done throughout the day in any increment you want. Burpees done in warm ups and or workouts will count towards your 50 for the day. The goal of this challenge is to continue to improve on our engines with the simplest movement we can do that will help us do so. Ideally do your 50 burpees in one shot for time and try to beat your previous time each day. Make note of what time in the day you do them and see how different factors affect your time. Sleep, diet, time of day, environment, etc... These all will affect your time.

Strength/Skill
Front Squat 5x5 (same weight across)

WOD
A: For Time
30 Clean and Jerks

B: "Grace"
For Time
30 Clean and Jerks 135#/95#

*Compare to 03/04/2014