Monthly Archives: November 2019

11/30/19
Team WOD
2 mile bike
80 Calorie Row
80 Box Jump Overs (24/20)
80 Front Squats (95/65)
80 Hang Power Snatch (95/65)
80 Front Squats (95/65)
80 Box Jump Overs (24/20)
80 Calorie Row
2 mile bike

11/29/19
Deadlifts
*build to a heavy (demo quality) single for the day

WOD (for time)
“Steam Roller”
5 rounds of…
25/20 Calorie bike
15 Chest to bar
*After each round perform a set of deadlifts as per the order below…
2-4-6-8-10
Deadlifts (315/225)

11/28/19
WOD (AMRAP 20)
30/21 Calorie Row
20 Hang clean & jerk (95/65)
10 Lateral Barbell burpees

Stretch session
Post WOD we will be focusing on a full body stretch!

11/27/19
Skill session
Power snatch

WOD (AMRAP(s))
“Power Wheels”
AMRAP 3
9/6 Calorie Assault Bike
12 Power Snatch (95/65)

REST 3

AMRAP 3
9/6 Calorie Assault Bike
8 Power Snatch (115/85)

REST 3

AMRAP 3
9/6 Calorie Assault Bike
4 Power Snatch (135/95)

11/26/19
Gymnastics work (running clock)
0:00 – 3:00
Handstand Floater Practice

3:00 – 7:00
3 Strict Pull-ups
3 Strict Handstand Push-ups

7:00 – 12:00
5 Strict Toes to Bar
4 Pausing Ring rows
3 inch worms

WOD (AMRAP 15)
“Snack Bar”
25/20 calorie bike
10 Power Cleans (155/105)
500/400 meter Row
10 Push Jerks (155/105)

11/25/19
Back squat (pre test)
Build to a heavy set of 5

WOD (AMRAP 9)
“Taco Bell”
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)

11/23/19

Saturday Partner WOD

“1000 ways to die for time”

😬

11/22/19
WOD (AMRAP(s))
3 Rounds of…
1 Minute Wallballs (20/14)
1 Minute Power snatch (75/55)
1 Minute Box Jumps (24/20)
1 Minute Hang Clean & Jerk (75/55)
1 Minute Calorie Row
1 Minute REST
*Score is TOTAL reps completed each round

11/21/19

Surprise partner WOD

*Bring your engine and your bestie!!

11/20/19
Skill session
Overhead squats (with pause*)
*pause for 10 seconds in bottom position
**build to a light/moderate single for the day

WOD (AMRAP 16)
“Double Jointed”
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders