WOD 11.13.20

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A. Front Squat 5-5-5-5-5 B. For time: 25 Med Ball Clean 20/14LB 400M Run

WOD 11.12.20

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A. Superset Strict Pull Up 3-3-3-3-3 L-Sit 5 x 20 Sec B. For time: 40 Dumbbell Snatch 50/35LB 20 Burpee 30 Dumbbell Snatch 15 Burpee 20 Dumbbell Snatch 10 Burpee 10 Dumbbell Snatch 5 Burpee

WOD 11.11.20

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A. Work up to a heavy Clean & Jerk B. 10 rounds for time: 5 Hang Power Clean & Jerk 50/35KG 10 Jumping Squat 20 Double Under

WOD 11.10.20

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A. Every minute on the minute for 8 minutes: Muscle Up Choose a modification and number of reps that you can sustain for all 8 minutes. B. As many rounds as possible in 15 minutes: 6/4 Calorie Row 9 Push Up 12 Abmat Sit…

WOD 11.9.20

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A. Back Squat 2-2-2-2-2 B. As many rounds as possible in 8 minutes: 9 Deadlift 7 Hang Power Clean 5 Front Squat Perform with a 70/48KG barbell.

WOD 11.8.20

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A. Work up to a heavy Turkish Get Up, each arm B. 8 rounds for max reps: In 1 minute, perform: 10 Box Jump 24/20" 3 Devil's Press 50/35LB Max Rep Dumbbell Push Press 50/35LB Rest 1 minute between rounds. …

WOD 11.7.20

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A. Work up to a heavy Squat Snatch B. For time: 400M Run 21 Hang Power Snatch 43/30KG 21 Overhead Squat 43/30KG 400M Run 15 Hang Power Snatch 15 Overhead Squat 400M Run 9 Hang Power Snatch 9 Overhead Squat …

WOD 11.6.20

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A. Push Press 3-3-3-3-3 B. For time: 30 Front Rack Lunge 50 Double Under 20 Mixed Grip Lunge, Right 50 Double Under 20 Mixed Grip Lunge, Left 50 Double Under 10 Overhead Lunge 50 Double Under Perform with a pair of…

WOD 11.5.20

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A. Deadlift 2-2-2-2-2 B. 6 rounds each for time: 250M Row Perform each round every 3 minutes.

WOD 11.4.20

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A. Work up to a heavy complex High Hang Power Clean Hang Power Clean Power Clean B. 4 rounds: In 3 minutes, perform an AMRAP of: 1 Power Clean 84KG 4 V-Up 8 Lateral Jump Over Barbell Rest 1 minute between rounds.…