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WOD

WOD for November 15, 2019


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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WOD

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

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

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

WOD for October 29, 2019


Strength/Skill: OHS 5×3 and complete 10 russian twists between sets

WOD: Complete 1 time through pushing hard. 10 min time cap or AMRAP (if you complete under 10 mins start back with presses and use the rest of the time to complete a second round).

10 strict presses (95/65)
15 OHS
20 push presses
25 front squats
30 push jerks
35 back squats

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WOD

WOD for October 28, 2019


Strength/Skill: Box back squats 5 x 5

WOD: 4RFT
Run 400m
15 v-ups
9 burpees

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WOD

WOD for October 25, 2019


Open WOD 20.3

For time:
21 deadlifts, 225/155 lb.
21 handstand push-ups
15 deadlifts, 225.155 lb.
15 handstand push-ups
9 deadlifts, 225/155 lb.
9 handstand push-ups
21 deadlifts, 315/205 lb.
50-ft. handstand walk
15 deadlifts, 315/205 lb.
50-ft. handstand walk
9 deadlifts, 315/205 lb.
50-ft. handstand walk

Time cap: 9 min.

Scaled 135/95 and hand release push ups first 21-15-9
Then 185/135 and 50′ bear crawl second set of 21-15-9

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WOD

WOD for October 24, 2019


Strength/Skill: Handstand walks and bar muscle up work

WOD: EMOM for 18 mins
Mins 0,3,6,9,12,15 – Run 100m
Mins 1,4,7,10,13,16 – 10 Box Jumps
Mins 2,5,8,11,14,17 -10 KBS (70/53)

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WOD

WOD for October 23, 2019


Strength/Skill: 3×5 tempo front squats

WOD: Every 4 min for 5 rounds
20 wallballs
10/8 calorie row
5 full cleans at 70% of your 1RM

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WOD

WOD for October 22, 2019


Strength/Skill: 1RM bench press

WOD: 21-18-15-12-9-6-3
jumping lunges
burpees
sit-ups