November 18, 2019

SWOD:
Back squats

10 min to build to a heavy double

Then

only one shot to perform 20 UB reps

WOD:
Emom for 15 min

(5 rds)

1-15/12 cal bike

2-15 T2B

3-5 OHS 135/95

November 15, 2019

WOD 1:

8 dB bench press

40 dubs

8 pull ups

5 rds

*Rest as needed

WOD 2:
21-15-9

Wall balls 20/14

Power clean 115/75

November 14, 2019

WOD:

Emom x4

5 hang power clean Emom x4

3 Hang power clean

Emom x4

1 hang power clean

2 min break

Buy in: 15 cal. bike

10-9-8-7-6......1

Deadlift 225/155

T2B

Buy out: 15 cal. bike

*15 cal bike after round 5

November 13, 2019

WOD:

“Db snatch little Murp

h”800m run

100 alt dB snatches 50/35

200 push ups

300 air squats

800m run

Break as desire

November 12, 2019

WOD 1:

Emom for 20 min

(5 rds)

1-15/12 cal bike

2- 3 push presses 155/105

3- Max kB swings 70/55

4-rest

Rest as needed

WOD 2:
100 sdhp 95/65

*perform 5 burpees Emom

(starts with burpees)

November 11, 2019

WOD1:
14 min amrap

Buy in 500 row

5 front squats 135/95

10 pull ups

4 rds

90 sec break between rds ( weights increase ) 155/105 185/135

205/145

Rest as needed

WOD2:

8 min amrap

10 wall balls 20/14

20 medball lunges

30 dubs

November 8, 2019

  • WOD 20.5 

  • For Time

  • 40 Ring Muscle-Ups

  • 80 calorie Row

  • 120 Wall Ball Shots (20/14 lb)

  • Partition any way

  • Time Cap: 20 minutes

November 7, 2019

WOD:

Teams of 2

3000 row

200 dubs each or singles

100 burpees

50 jerks 135/95

November 6, 2019

SWOD:

Emom x3

2 high hang power snatches

Emom x3

2 low hang power snatches (below knee)

Emom x3

2 power snatches

3 min break

Repeat with cleans

WOD:

21-15-9

Alternating Hang db snatches 50/35

T2B

Into 21-15-9

Single Db Hang clean T2B

10 min cap