WOD:
3 rounds
10 clean and jerks (70% of max)
20 box step ups
10 burpees
Rest 2 mins
Rest additional 3
3 rounds
10 front squats (135/95)
30 mountain climbers
Row 250m
Rest 2 mins
Then 30-20-10
sit ups
push ups
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Author: admin
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WOD for November 14, 2019
Strength/Skill: 4 rounds of 2 rope climbs and 10 1 leg all slams (each leg)
WOD: 10 min AMRAP
30 DUs
20 walking lunges
10 T2B
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WOD for Novemeber 13, 2019
Strength/Skill: 5×5 deadlifts and 50 flutter kicks between sets
WOD: “Charlotte”
21-15-9
OHS (95/65)
SDHP
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WOD for November 12, 2019
Strength/Skill: 10-15 mins to work to a heavy 3 rep snatch
WOD: 500m row
Then 4x
10 backsquats (155/105)
10 ring dips
Then Row 500m
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WOD for November 11, 2019
Strength/Skill: 4 rounds of 10 GHD Sit-ups and 5 tire flips
WOD: “Arimistice”
11 min AMRAP
11 power cleans (135/95)
11 burpees over the bar
19 deadlifts
18 pull-ups
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WOD for November 7, 2019
Strength/Skill: 3 rounds of 5 strict presses and 10 GHD sit-ups
WOD: Rowing Trials
1000m
500m
250m
You may complete these in any order and take as much rest as needed between
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WOD for November 6, 2019
Strength/Skill: 4 rounds of 10 hammer curls and 10 skull crushers
WOD: 12 min AMRAP
10 front rack lunges (95/65)
10 hang cleans
Run 100m
*yes light weight MOVE FAST!
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WOD for November 5, 2019
Strength/Skill: EMOTM for for 10 mins even mins 8 front squats and odd 5 push jerks
WOD:
10-9-8-7-6-5-4-3-2-1
Pull-ups
Air squats
V-ups
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WOD for November 4, 2019
WOD:
3 rounds
10 push presses (135/95)
Run 200m
10 burpees
Rest 2 mins
Rest additional 3 mins after 3rd round
3 rounds
10 power snatches
Row 250m
30 DUs
Rest 2 mins
*these should be heavy weights not completed touch and go
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WOD for October 31, 2019
Strength/Skill: 5×3 hang snatches and 10 floor bench presses between sets
WOD: 20 min Pumpkin AMRAP
Rotate through stations choosing your fate by what is written on “pumpkins”.