WOD for 11/26

A. AMRAP 6 – 30 DU – 15 weighted Sit Ups (30/20 slam balls) **Rest 4 Minutes** B. AMRAP 6 – 6 Hang Squat Clean (185/130) – 9 Burpees over the bar – 12 Toes to Bar **Rest 4 Minutes** C. 4 Rounds for time – 4 Turkish Get ups (2 each arm) (53/35) – … Continue reading “WOD for 11/26”


WOD for 11/25

A. 3 rounds for time: – 50 Double-Unders, – 30 Slam Balls (AHAP) – 20 Front Squats (75/55) B. 25-20-15 – Deadlift (185/140) – Kettlebell Push Press (72/53) C. 30 Plate Burpee Box Jump Overs (20″)(45/35)


Workout for 11/24

Strength/Skill: 20 Min to find 1RM Clean and Jerk WOD: With a 12 Min Running Clock: – Minutes 0-4 – 50 Wall Balls (20/14) + 5 Rope Climbs – Minutes 4-8 – 40 Wall Balls + 4 Rope Climbs – Minutes 8-12 – 30 Wall Balls + 3 Rope Climbs B. For Time: – 30 … Continue reading “Workout for 11/24”


11/21

Filthy 50 – For Time: – 50 Box jump (24″) – 50 Jumping pull-ups – 50 Kettlebell swings (35#) – Walking Lunge (50 steps) – 50 Knees to elbows – 50 Push press (45#) – 50 Back extensions (superman) – 50 Wall balls (20#) – 50 Burpees – 50 Double unders


WOD for 11/20

Strength/Skill: EMOM 10 – 3 Split Jerk (65-75% 1RM) WOD: 4×4 minutes – Row 500m – 20 Wall Balls – ME weighted candlestick (30/20) until time expires. **4 minute rest between rounds


WOD for 11/19

Strength/Skill: Every 30 seconds for 12 Minutes – @0:00 1x Snatch Balance (75-80% of your 1RM Snatch) – @30 seconds 1x Hang Power Snatch – @60 seconds 1 x Full Squat Snatch **Repeat sequence every 30 seconds WOD: 9 Min AMRAP: – 3 Power Snatch (155/105) – 6 Burpees Over the Bar – 30 Double-Unders … Continue reading “WOD for 11/19”


WOD for 11/18

With 4 Minute Running Clock – Run 600m – ME Push ups **Rest 4 Minutes** AMRAP 4 – 10 Box jumps – 10 Pull Ups **Rest 4 Minutes** AMRAP 4 – 5 Burpees – 5 Thrusters (95/65) **Rest 4 Minutes** AMRAP 4 – 30 DU – 10 Toes 2 Bar


WOD for 11/17

Strength/Skill: – 20 minutes to find 1 Rep Max Front Squat WOD: A. AMRAP 6 (Ascending Ladder, 1,1, 2, 2, 3, 3…..) – Hang Squat Clean (205/135) – HSPU (Comp – Strict) ** SCORE IS TOTAL REPS OF EACH COMPLETED B. AMRAP 6 (Ascending Ladder, 1,1, 2, 2, 3, 3….. – Hang Squat Clean (155/105) … Continue reading “WOD for 11/17”


WOD for 11/14

Strength/Skill: – 5×5 Strict Press (increase weight each round) WOD: A. 1000m Row for time B. 15-12-9 – Thrusters (135/95) – Bar Facing Burpees


WOD for 11/13

Strength/Skill: – Power Clean 5 x 2-2-2 (3 sets of doubles) (85% of 1 Rep Max) **10 second rest between doubles **3 minute rest between sets WOD: AMRAP 20: – 5 Burpees – 10 Slam Balls (30/20) – 1 Rope Climb – 30 Double Unders B. Accumulate 5 minutes dead hang on pull up bar … Continue reading “WOD for 11/13”

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