WOD 11.17.22

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A. Deadlift Wave Part 1 Every 2 Minutes Perform 5 Reps @ 80% 4 Reps @ 83% 3 Rep @ 85% 5 Reps @ 83% 4 Reps @ 85% 3 Rep @ 87% Athletes will be provided 8-10 minutes of warm up to work their way up to the start of their 80%…

WOD 11.16.22

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A. Super Set Alternating Every 1:30 For 8 Rounds Odd Rounds: 5 Bottom Up Front Squat Even Rounds: 3 Tempo Strict Ring Pull-up (Strict or False Grip) 20X1 B. For Time 21-18-15-12-9-6-3 Calorie Row Front Squat* 61/43 *Barbell…

WOD 11.15.22

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A. Super Set Turkish Get Up 1-1-1-1-1 / arm Skill Work Kettlebell Cleans, Jerks Handstand Push-up Prep B. For Time 21-15-9 Double Kettlebell Cleans 1.5/1P Handstand Push Up Rest 5 minutes 9-15-21 Double Kettlebell…

WOD 11.14.22

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A. 7 Rounds, Every 2 Minutes Tempo Overhead Squat 2101 3-3-2-2-1-1-1 B. "Nancy" 5 Rounds 400M Run 15 Overhead Squat 43/30 Compare to March 3, 2022

WOD 11.13.22

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A. Super Set Shoulder Press 3-3-3-3-3 (3 second pause at top of press) Tempo Strict Chin-up 20X0 5-5-5-5-5 A. For Time 21-15-9 Calorie Row Pull-up 2 Min Rest 21-15-9 Calorie Row Burpee Over Rower …

WOD 11.12.22

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A. Clean Complex 3 Squat Clean + 1 Split Jerk 1-1-1 Work to 75% 1RM C&J A. For Time* + Weight* 18 Minutes To Complete 6 Power Clean + Jerk 34/25 18 Toes-to-Bar 60 Double Under 5 Power Clean + Jerk 43/30 15…

WOD 11.11.22

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A. Super Set Neutral Grip Alternating Dumbell Bench Press 12-12-12 Banded Yates Row 10-10-10 B. "Kelly" 5 Rounds 400 Meter Run 30 Box Jump 24/20" 30 Wall Ball 20/14#, 10/9'

WOD 11.10.22

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A. Super Set Alternating Every 1:30 for 8 Rounds Odd Rounds: 5 Tempo Front Squat 2101 Even Rounds: 5 Tempo Strict Pull-up 20X0 B. For Time* 10 Rounds 10 Thruster 52/35 5 Bar Muscle Up *15 Minute Time Cap …

WOD 11.9.22

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A. Deadlift Every 2 Minutes 5-5-3-3-2-1-1-1-1 B. For Quality 8 Min EMOM 12 Single Arm DB Swings (switch arms every other minute) 45/30# 12 Air Squat 2 Min Rest 8 Minute EMOM 8 DB or KB Deadlift 70/50# 16 Push Up…

WOD 11.8.22

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A. Super Set Every 2 Minutes Peform Tempo Back Squat 3301 1-1-1-1-1 @ 80% 1RM Rear Foot Elevated Split Squat 5-5-5-5-5 (each leg) B. For Time With Pair of Kettlebells: 10 KB Snatch - Right Arm 10 KB Snatch - Left…