11-04-22

25′ AMRAP – Team of 2-3
5 Push Ups
10 TTB
15 American KB Swings
Partner Completes Full Round then Switch

11-03-22

3 Rounds @ 8′ Intervals – Your Choice:
1000m Row
OR
1000m Ski
OR
800m Run
*These are Repeats, Choose One

11-02-22

5 Rounds – Increase Weight Each Round
8 Barbell Bicep Curls
5 High Pulls
3 Front Squats

22′ AMRAP
20 DB Push Press
30 Abmat Situps
20 Bicycles
20/17 cal Row or Ski
400m Run

11-01-22

14′ to Find Heavy Complex of:
Power Clean + Hang Power Clean + Power Clean + Hang Power Clean

WOD:
5 Rounds – 1′ On / 1′ Off
Max Wallballs
Rest 3′
3 Rounds – 1′ On / 1′ Off
Max Devils Press 50/30

10-31-22

A. Push Press
10 @35/45%
5@55%
Then, 2 more sets of 5 to find heavy unbroken
**3 Pause Backsquats at each weight.

WOD 1.
15 Backsquats with A

WOD 2. For Time – Any Order you Like
800m Run
40/35 cal Row
30/25 Cal Ski
25 Burpees

10-28-22

4′ On / 2′ Off EMOM x 4 Rounds:
25/20 cal Bike
20 Walking Lunges
10 TTB
Max Burpees in Remaining Time

10-27-22

Push Up Challenge

10-9-8-7-6-5-4-3-2-1
Bench Press @ 50-100% BW
Power Cleans

10-26-22

For Time:
100 DU / 300 Singles
800m Run
100 DU / 300 Singles
1000m Ski or Row

10-25-22

Strict Press & Backsquats
10@35/45%
5@55/65%
Then, 3 attempts to find heavy 3 rep strict press.
*Perform 3 Backsquats with Pause after each set of Strict Press.

WOD 1.
25 Backsquats with your 3RM strict press weight.
Try to go unbroken.

WOD 2. For Time
3 Rounds:
20 Single DB Push Press (10/arm)
40 Abmat Situps
8 Single DB Thruster (4/arm)
Cash Out: 100 Bicycles

10-24-22

Shrugs & Deadlifts
10@35/40%
5@45/50% (2 rounds of 5@50%)

Rowski Runski – 18′ AMRAP
40/35 cal Row
5 Power Cleans
10 Burpees Over Bar
30/25 cal Ski
5 Power cleans
10 Burpees Over Bar
400m Run
5 Power Cleans
10Burpees Over Bar
25/20 cal Ski
5 Power Cleans
10 Burpees Over Bar