Month

November 2021
Pre WOD In 15:00, build to a heavy 5 rep bench press Workout of the Day For Time 100 Double Unders50 Push-Up75 Double Unders25 Push-Ups75 Russian KB Swing (70/53)50 Double Unders50 Push-Ups25 Double Unders25 Push-Ups
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Workout of the Day 20:00 AMRAP 400m Run30 Wall Balls (20/14)20 DB Suitcase Lunges (50/35)10 Box Jump Overs (24/20) Post WOD 200-400 Alt. Box Step-Ups (20″)
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Pre WOD EMOM x 8 MINUTESMIN 1 – :50 Rope Climb Practice Option*MIN 2 – :50 Quad Hold or Hollow Hold Rope Climb Practice Options…Rope Pull-UpsRope Hanging Knee RaiseClamp to StandRope Climb Workout of the Day Every 4:00 For 4 Rounds 30/24 Cal Bike2 Rope Climbs or 10 Strict Pull-UpsBurpees (Athlete Choice on Number)*Rest in...
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Pre WOD In 15:00, build to a moderate to heavy 3 rep thruster jerk Workout of the Day For Time 1000/800m Row15 Thruster-Jerk (155/105)750/500m Row21 Shoulder to OH
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Workout of the Day 2 Sets 4:00 AMRAP20 Slam Balls (30/20)20 SB Weighted Sit-Ups -Rest 1:00- 4:00 AMRAP20 Slam Balls Lunges (30/20)40 Double Unders -Rest 2:00 b/t Sets- Post WOD TABATA 8 SETS EACH, :20 ON/:10 OFF Tabata 1 – SB Hollow Body Flutter KicksTabata 2 – Slam Ball Bicep Curls -Rest 1:00 b/t Tabatas-
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