11-12-21

Team of 2-3 / 28′ AMRAP
10 DB Hang Snatch 70/50
10 Wallballs
100m Run
10 TTB
5 Burpees
(Alternate Movements)

11-11-21

Skill: Push Up Challenge

WOD: NFT
10-8-6-4-2-2-2-2…CG Bench
15 Weighted Sit Ups
5 Seated DB Strict Press/Arm

11-10-21

Hang Power Cleans
5@35, 45, 55%

For Time:
500/450m Row Buy In
21 Hang Power Cleans 135/85
9 Jumping Air Squats
400m Run
15 Hang Power Cleans
15 Jumping Air Squats
400m Run
9 Hang Power Cleans
21 Jumping Air Squats
200m Run w/Plate Cash Out

11-09-21

Backsquats:
20 @ 25/35/45%
Then, Attempt 20 Rep Max

WOD: For Time:
60-40-20
DU
30-20-10
DB Push Press 50/30
15-10-5
Burpee DB Deadlift

11-08-21

Strength:
3 Deadlifts + 1 Power Clean = 1 Rep
35% of Power Clean x 3 Reps
45% of Power Clean x 2 Reps
55% of Power Clean x 2 Reps
65% of Power Clean x 1 Rep
Then, Choose One:
A: 3 Attempts (1 Rep Each) to Get Heavy
B: 3 More Reps at 65%

WOD: For Time:
A. Using Weight You got in A Above
2 Rounds of
500/450 m Row
4 Rounds: 5 Deadlifts & 5 Burpee Over Bar
OR
B. Using Your 65% Like B Above
2 Rounds of
500/450m Row
3 Rounds: 15 Deadlifts & 5 Burpees

11-05-21

10 Rounds Not for Time
5 CG Bench Press (Getting Heavier)
10 American KB Swings 53/35
10 Step Ups with Double DB Hold 35/20

11-04-21

30′ AMRAP – Team of 2
1 Partner Completes Full Round, Then Partner 2 Goes…..
200/150m Row
10 Thrusters 45/35
5 Strict Pull Ups
10 Walking Lunges

11-03-21

Backsquats
10@35/40/45/50/55%

WOD: 14′ AMRAP
10 DB Snatch 50/35
20 Abmat Situps
30 DU / 75 Singles

11-02-21

Power Cleans
8@35%
6@45%
4@55%

WOD 1. EMOM Ladder (6 Min)
0. 2 Power Cleans @65% + 10 TTB
1. 4 Power Cleans + 8 TTB
2. 6 Power Cleans + 6 TTB
3. 8 Power Cleans + 4 TTB
4. 10 Power Cleans + 2 TTB
5. Rest
6. 10 Power Cleans + Max TTB

WOD 2. 8′ AMRAP
200m Run
Rest Exactly :30
Repeat…..

11-01-21

Strict Press
8@35/45/55%
4@65/75%
Final Rep – 5 Second Hold

WOD: Alternating EMOM
3 Rounds of:
1. 10 Sumo DL (50-100% BW)
2. :30 Burpees
500m Row
@10′, Repeat All