WOD 12.1.20

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5 rounds for time: Max Calorie Row in 60 seconds Turkish Get Up 50/35LB Complete a total of 40/28 reps each round. For example, men if you row 31 calories you must perform 9 Turkish Get Up. Women if you row 20 calories you must perform…

WOD 11.30.20

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A. Work up to a heavy Clean & Jerk B. For time: 100 Power Clean and Jerk 43/30KG At the top of every minute, including the first, perform 5 burpees. 15 minute time cap.

WOD 11.29.20

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"Kelley" 5 rounds for time: 400M Run 30 Box Jump 24/20" 30 Wall Ball 20/14LB, 10/9'

WOD 11.28.20

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A. Every minute for 10 minutes: Ring Row Choose a number of reps that you can perform consistently for every round. B. 8 rounds for max reps: In 1 minute, perform: 6 Dumbbell Snatch, alternating 70/50LB 6 Lateral Burpee…

WOD 11.27.20

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A1. "Repentance" 3 rounds for time: 400M Run 10 Squat Clean 35/25KG 10 Ring Dip A2. "Atonement" 3 rounds of time: 600M Run 20 Squat Clean 40/27KG 20 Ring Dip A3. "Redemption" 3 rounds for time: 800M Run 30…

WOD 11.26.20

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As many rounds as possible in 20 minutes: 6 Push Jerk 50/35KG 8 Burpee 10 Dumbbell Snatch 50/35LB

WOD 11.25.20

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A. Front Rack Lunge 6-6-6-6-6 B. For time: 50 Med Ball Clean 20/14LB 50 Med Ball Sit Up 50 Pistol 50 Med Ball Sit Up 50/35 Cal Row 15 minute time cap.

WOD 11.24.20

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A. Every minute for 10 minutes: ODD: Pull Up EVEN: Toes to Bar Pick a number of reps and/or a modification that you can sustain for all 10 minutes. B. As many rounds as possible in 15 minutes: 3 Hang Power Snatch 50/35KG 10…

WOD 11.23.20

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A. Superset Front Squat 2-2-2-2-2 Skill Work Handstand Hold B. For time: 30-20-10 reps of: Thruster 35/25 Kettlebell Swing 2/1.5P compare to November 18, 2018.

WOD 11.22.20

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A. Every minute for 10 minutes 5 Deadlift Perform at 70% 1RM. B. As many rounds as possible in 10 minutes: 5 Box Handstand Push Up 10 Box Jump 24/20" 15 Abmat Sit Up