WOD 11/22/16 GVTurkeyTrot.com

Last workout before the 2016 trot. The boys keep pushing!

Deck or cards :

WOD 11/17/16

WOD: every weight out

Snatch: build to heaviest for 15 minutes

Metcon:

400m KB carry
15 Deadlifts (225/185)
200m Run
15 OH Lunges/leg
200m Run
15 KB Swings (70/53)
400m KB carry
15 Wall balls

Cash out:

3x200m hill sprints

WOD 11/15/16

Late night WOD

20 min AMRAP

3 Bear Complex reps (115)
3 Pullups
3 Toes to bar
3 Pullups
Run 200m

WOD 11/10/16

WOD: RDL

Cash in:
Max deadlift

Cash out:
Soccer

WOD 11/8/16

25 Pull-ups
50 Deadlifts (135/95)
50 Push-ups
50 Box jumps (24)
50 Floor wipers (135/95)
50 KB Clean and Press (40/35)
25 Pull-ups

WOD 11/1/16

WOD:

12 AMRAP

3 Snatch (115/95)
6 Toes to bar
9 Pull-ups
12 Push-ups