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WODs


December 02, 2018 Sunday

Teams of 2 Alternating Rounds


November 30, 2018 Friday

AMRAP 7 1-2-3-4-5-6… Power Clean Front Squat Push Jerk Men:155 Women:105 ***enter a round for each time you completed that movement plus partial reps from the next round.*** You should only have one options for a partial "round"


November 29, 2018 Thursday

5 Reps @87.5% of 5RM + 2 sets of 5 @90% of above

E3MO3Mx5 6 Push Press@60-70% of 1RM 9 Cal Ski 12 Box Jump Over (24/20)


November 28, 2018 Wednesday

Endurance Steve

EMOMx20 1: 200m True Form Run (:50 cap) 2: Max Unbroken Set of Deadlift (225/155) 3: 250m/200m Row (:50 Cap) 4: Max Unbroken Set of Strict Pull Up ***Enter 5 for the rounds*** ***Enter reps in the boxes*** Rx is completing the runs and rows within the time allotted


November 27, 2018 Tuesday

5 Reps @87.5% of 5RM + 2 sets of 5 @90% of above

EOMOMx10 10 Dumbbell Thrusters (50x2/35x2) + Max Cal Bike in time remaining ***Enter 1 for every round you complete the 10 thrusters*** ***Then Enter the calories for each round***


November 26, 2018 Monday

Janelle


November 25, 2018 Sunday

E2MO2Mx6 1: 15/12 Cal Ski + 10 HAND STAND PUSH UP 2: 15/12 Cal Row + 10 Pull Ups 3 rounds each interval


November 24, 2018 Saturday


November 23, 2018 Friday

For Time: 5 Toes To Bar 30 Deadlift (135/95) 10 Toes to Bar 25 Deadlift (185/125) 15 Toes to Bar 20 Deadlift (225/155) 20 Toes To Bar 15 Deadlift (275/185) 25 Toes To Bar 10 Deadlift (315/215) 30 Toes To Bar 5 Deadlifts (365/245) Scale to the following percentages (30/40/50/60/70/80%) 20-Minute Cap


November 22, 2018 Thursday

aim for 85-88% of 1RM


November 21, 2018 Wednesday

Breathe

For time: 100 Double Unders 50/35 Row Calories 25 Burpee Box Jumps, 24/20 in 80 Double Unders 40/28 Row Calories 20 Burpee Box Jumps, 24/20 in 60 Double Unders 30/21 Row Calories 15 burpee Box Jumps, 24/20 in 40 Double Unders 20/14 Row Calories 10 burpee Box Jumps, 24/20 in 20 Double Unders 10/7 Row Calories 5 burpee Box Jumps, 24/20 in 25-Minute Cap


November 20, 2018 Tuesday

Teams of 2 alternating rounds


November 19, 2018 Monday

***Lunges may be in place if space does not allow walking*** ***Any Style Dumbbell Snatch (Muscle, Power, Snatch)***


November 18, 2018 Sunday

Laura For Time 12-9-6 Back Squat (75%) (From Rack) Deadlift (75%) Burpees 20-Minute Cap


November 17, 2018 Saturday

E3MO3Mx10 1: 400m run +12 Toes to bar 2: 500m Ski + 12 USA KBS (70/53) 3: 1000m Bike +12 Toes to Bar 4: 500m Row + 12 USA KBS (70/53) 5: 100 Double unders + 12 Double Dumbbell Hang Power Clean (50/35)


November 16, 2018 Friday


November 15, 2018 Thursday


November 14, 2018 Wednesday


November 13, 2018 Tuesday

EMOMx10 1: 10/8 Cal Bike + 5 Unbroken Power Snatch (135/95) 2: Rest


November 12, 2018 Monday


November 11, 2018 Sunday

Heavy set of 5 + 2 sets of 5 @85-90% of above


November 10, 2018 Saturday