11/30/18

RoM

Warm-up:
2 rounds of:
20 x OH KB lunges
10 x GHD back extensions
10 x GHD sit-ups
5 x weighted pull-ups

WOD:
"Fran"
For time, 21-15-9 rep rounds of:
95 lb barbell thrusters
pull-ups

11/21/18

RoM routine

Warm-up:
1 round of:
10 x Scissor jumps
10 x Diamond push-ups
10 x One-arm DB snatches
4 x DB one-arm shoulder press w/ alternate isometric bicep hold

WOD:
7 rounds of 7 reps of the following 7 exercises:
DB Thrusters, heavy
Toes-to-bar
Dynamic pushups w/ medicine ball
Pull-ups
KB swings
Burpee Box jumps
Straight-leg deadlift

11/13/18

RoM routine

Warm-up:
5 x wall presses

WOD: 10 --> 1: 
10 reps of these four exercises, then 9, then 8, down to 1 rep
Pullups
DB Thrusters
Plyo pushups
KB swings