Wednesday, 11/17/21
WOD
For Time:
2.5 Mile Bike
2,000m Row
100 Toes to Bar
*2 Minutes On, 1 Minute Rest
*38 Minute Time Cap
Tuesday, 11/16/21
WOD
3 Rounds:
15 Double Dumbbell Squats
15 Handstand Push Ups
400m Double Dumbbell Farmers Carry
3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead
*(50#/35#)
Monday, 11/15/21
Strength
Build to a Heavy Set of 3 Power Snatches
WOD
For Time:
On the 0:00
9-6-3
Power Snatches (135#/95#)
Burpee Box Jump Overs (30”/24”)
*8 Minute Time Cap
On the 10:00
12-9-6
Power Snatches (95#/65#)
Box Jump Overs (24”/20”)
*8 Minute Time Cap
On the 20:00
15-12-9
Power Snatches (75#/55#)
Bar Facing Burpees
*8 Minute Time Cap
Friday, 11/12/21
Gymnastics Strength
On the 1:30 for 5 Rounds:
Max Unbroken Strict Handstand Push Ups
WOD
For Time:
15-12-9-6
Devil’s Press (50#/35#)
Calorie Row
Directly Into
6-9-12-15
Dumbbell Facing Burpees
Calorie Row
Thursday, 11/11/21
WOD
Partner Manion
7 Rounds For Time:
400m Run (Run Together)
29 Back Squats (Partition) (135#/95#)
*35 Minute Time Cap
Wednesday, 11/10/21
WOD
8 Minute AMRAP:
Bike Calories
Rest 2 Minutes
8 Minute AMRAP:
1 Rope Climb
10 Double Unders
1 Rope Climb
20 Double Unders
1 Rope Climb
30 Double Unders
*Continue to add 10 double unders every round
Rest 2 Minutes
In 8 Minutes:
Establish a 5 Rep Max Deadlift
Tuesday, 11/9/21
Strength
3 Sets On the 2:00:
5 Front Squats
WOD
For Time:
42-30-18
Wall Balls (20#/14#)
Hand Release Push Ups
Calorie Row (Women: 30-24-12)
Monday, 11/8/21
WOD
On the 2:00 x 10 Rounds:
15 Box Jumps (24″/20″)
10 Toes to Bar
1 Snatch
Friday, 11/5/21
Gymnastics Strength
8 Minute EMOM:
Max Unbroken Strict Ring Dips
WOD
15 Minute AMRAP:
Calorie Bike
On the Minute (Starting at 0:00)
10 Wall Balls (20#/14#)
Thursday, 11/5/21
Strength
10-8-6-4-2
Strict Press
WOD
10 Minute AMRAP:
15 Strict Press (95#/65#)
15/12 Calorie Row