WOD 11.21.21

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A. Every minute for 10 minutes: 3 Back Squat @ 75% B. For time: 80 Double Under 16 Overhead Lunge 50/35KG 60 Double Under 12 Overhead Lunge 40 Double Under 8 Overhead Lunge 20 Double Under 4 Overhead Lunge …

WOD 11.20.21

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A. Every minute for 12 minutes: ODD: 10 Bent Row EVEN: 5 Push Press B. 8 rounds for max reps: In 1 minute, perform: 4 Devils Press 50/35LB Max Cal Row Rest 1 minute between rounds. Compare to July 21, 2020. …

WOD 11.19.21

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A. Every minute for 10 minutes: 2 Clean Pull @ 1RM Clean B. Tabata, alternating 8 rounds, 20 seconds on, 10 seconds off: Muscle Up Hang Power Clean 61/43KG Squat

WOD 11.18.21

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A. Superset Shoulder Press 3-3-3-3-3 Hip and Back Extension 5 x 10 reps B. 4 cycles: In 3 minutes, perform an AMRAP of: 6 Box Jump 24/20" 4 Toes to Bar 2 Burpee Rest 1 minute between cycles.

WOD 11.17.21

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A. Superset Front Squat 5-5-5-5-5 Skill Work Handstand Walk B. For time: 10 Wall Ball 20/14LB, 10/9FT 10 Dumbbell Snatch 70/50LB 20 Wall Ball 20/14LB, 10/9FT 10 Dumbbell Snatch 70/50LB 30 Wall Ball 20/14LB, 10/9FT 10…

WOD 11.16.21

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" Lynne" 5 rounds for max reps: Bench Press @ bodyweight Pull Up Rest as needed between sets.

WOD 11.15.21

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A. Work up to a heavy Snatch B. 5 rounds for time: 400M Run 25 Deadlift 43/30KG

WOD 11.14.21

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A. Work up to a heavy Split Jerk, Double B. 2 rounds for time: 25 Hang Power Clean 61/43KG 50 Push Up 100 Double Under

WOD 11.13.21

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A. Superset Back Squat 2-2-2-2-2 Strict Handstand Push Up 2-2-2-2-2 B. 3 rounds for max reps: 1 Min Box Jump 24/20" 1 Min Single Arm Dumbbell Thruster 50/35LB 1 Min Toes to Bar 1 Min Rest

WOD 11.12.21

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A. Work up to a heavy 100FT Farmers Carry B. 3 rounds for time: 400M Run 21 Kettlebell Swing 2/1.5P 12 Burpee