WOD

Monday, November 23rd, 2020

November 22, 2020
Workout 7 minutes to establish 2 RM Back Squat 2 min rest 3 ROUNDS FOR TIME 20 Up-Downs 20 Back Squats (115/75)|(75/55) *Complete at the rack -Hard Cap 10:00-

Sunday, November 22nd, 2020

November 21, 2020
Burn FOR TIME 2 ROUNDS 30 DBL DB Push Press 200m DBL DB Front Rack Carry 30 Alt. Single DB Lunges* Immediately Into... 2 ROUNDS 20 DBL DB Push Press 200m DBL DB Farmer Carry 20 Alt. Single DB Lunges* *For lunge, hold single DB across chest. *20 minute time cap.

Thursday, November 19th, 2020

November 20, 2020
Workout EMOM x 20 MINUTES MIN 1 -- 20 Cal Row MIN 2 -- 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.

Saturday, November 21st, 2020


Workout 3 ROUNDS FOR TIME 400m Run 30 Box Jump Overs (24/20) 20 Deadlifts (225/155)|(155/105) *20 minute time cap. (Score is Time)

Friday, November 20th, 2020

November 19, 2020
Workout 5 SETS ON A 3:00 RUNNING CLOCK... 15 Chest to Bar Pull-Ups 20 Russian KB Swings Max Reps Goblet Squats (53/35) -Rest 1:00 b/t Sets- (Score is Total Reps)

Wednesday, November 18th, 2020


Workout Metcon (Time) 3 ROUNDS FOR TIME 15 Hand Release Push-Ups 25 Power Snatches (75/55)|(65/45) *Spend 7 minutes to build up to a heavy 3 power snatch before the WOD. *10 minute time cap. *Total working time 17 min. (Score is Time)

Tuesday, November 17th, 2020

November 16, 2020
Workout Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells

Monday, November 16th, 2020

November 15, 2020
Workout 6 minutes to establish: 3 RM Clean and Jerk 2 minute rest FOR TIME 21-18-15* Cal Bike (21/18)-(18/15)-(15/12) Hang Power Cleans (155/105)|(115/75) -Hard Cap 12:00- (Score is Time)

Sunday, November 15th, 2020

November 14, 2020
Burn AMRAP x 4 MINUTES 20 Slam Balls 20 Slam Ball Walking Lunges* -Rest 1:00- AMRAP x 8 MINUTES 20 Slam Balls 20 Slam Ball Walking Lunges 20 Toes to Bar -Rest 1:00- AMRAP x 12 MINUTES 20 Slam Balls 20 Slam Ball Walking Lunges 20 Sit-Ups 20 Burpees *Slam Ball May Be Held Any Way Above The Waist.

Saturday, November 14th, 2020

November 13, 2020
Workout 2 SETS FOR TIME 10 Devil's Press (50/35)|(35/20) 400m Run 25 DB Sumo Cleans 250m Run 25 DB Floor Press 250m Run 25 DB Front Squats 100m Run 10 Devil's Press -Rest 1:00 b/t Sets- *20 min time cap (Score is Total Time)

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