WODs for
November 27, 2019 Wednesday
For time: 20 Wall Balls, 20/14 lbs 40 Double Unders 18 Wall Balls, 20/14 lbs 36 Double Unders 16 Wall Balls, 20/14 lbs 32 Double Unders 14 Wall Balls, 20/14 lbs 28 Double Unders 12 Wall Balls, 20/14 lbs 24 Double Unders 10 Wall Balls, 20/14 lbs 20 Double Unders 8 Wall Balls, 20/14 lbs 16 Double Unders 6 Wall Balls, 20/14 lbs 12 Double Unders 4 Wall Balls, 20/14 lbs 8 Double Unders 2 Wall Balls, 20/14 lbs 4 Double Unders
View ResultsA+B Partner Workout
November 26, 2019 Tuesday
Shoulder Press 2-2-2-2-8 Use the heaviest weight you can for each set. Rest as needed between sets.
View Results3 Position Clean + Jerk 1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
View ResultsEach for time: Row: 5x 500 m Rest 1 min between efforts.
View ResultsNovember 25, 2019 Monday
Snatch Balance 3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.
View ResultsFront Squat 2-2-2-2-8 Use the heaviest weight you can for each set. Rest as needed between sets.
View Results21-15-9 reps, for time of: One Arm Dumbbell Snatch (Alternating), 70/50 lbs Chest-to-bar Pull-up
View ResultsNovember 23, 2019 Saturday
Snatch 3-2-2-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
View ResultsClean & Jerk 2-2-1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
View ResultsBack Squat 10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets.
View ResultsNovember 22, 2019 Friday
For time: 21 Thrusters, 95/65 lbs 21 Pull-ups 100 Double Unders 15 Thrusters, 95/65 lbs 15 Pull-ups 100 Double Unders 9 Thrusters, 95/65 lbs 9 Pull-ups 100 Double Unders
View ResultsBench Press 10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets.
View ResultsNovember 21, 2019 Thursday
Complete as many rounds as possible in 10 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats
View ResultsFor Time: 3 km Row Post total time.
View ResultsNovember 20, 2019 Wednesday
3 Position Snatch 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
View ResultsTabata Burpee The Tabata interval is 1 min of work followed by 1 min of rest for 7 intervals. Tabata score is the lowest reps performed in any of the intervals.
View ResultsNovember 19, 2019 Tuesday
Shoulder Press 10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets.
View Results3 Position Clean + Jerk 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
View ResultsFor 4 cycles: AMRAP in 2 mins of: 8 Kettlebell Swings, 70/55 lbs 8 Toes-to-bars 8 Lateral Burpee Box Jump Overs, 24/20 in Rest 1 min between each cycle. For each cycle continue the AMRAP.
View ResultsNovember 18, 2019 Monday
Front Squat 10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets.
View ResultsEach for time: Row: 4x 1000 m Rest as needed between efforts.
View ResultsNovember 16, 2019 Saturday
Back Squat 3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.
View ResultsWeighted Ring Dip 5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.
View Results5 rounds for time of: 45 Double Unders 10 Alternating Pistols
View ResultsA+B Partner Workout
November 15, 2019 Friday
Bench Press 5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.
View ResultsFor 4 cycles: AMRAP in 2 mins of: 14 Kettlebell Swings, 70/55 lbs 7 Chest-to-bar Pull-ups Row, 250 m Rest 1 min between each cycle. For each cycle continue the AMRAP.
View ResultsNovember 14, 2019 Thursday
Snatch 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.
View ResultsRun 1600 m Perform at 70% effort / RPE 13.
View ResultsNovember 13, 2019 Wednesday
Deadlift 3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.
View Results3 rounds, 30 secs per station, of: Wall Ball, 20/14 lbs Rest 30 secs Power Clean, 75/55 lbs Rest 30 secs Box Jump, 24/20 in Rest 30 secs Push Press, 75/55 lbs Rest 30 secs Row Calorie Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately to the next station every 30 secs, the clock does not stop or reset between stations.
View Results