Category: WOD
Tuesday November 5, 2024 'Wednesday Workout'

Strength: Push Jerks 4×3 *Increase weight throughout*

Workout: For Time!

50 Double Unders

2 Rounds

15 Toes To Bar

5 Power Snatches RX(95lb/65lb) RX+(135lb/95lb)

then,

50 Double Unders

2 Rounds

15 Toes To Bar

3 Power Snatches RX(115lb/75lb) RX+(165lb/115lb)

then,

50 Double Unders

2 Rounds

15 Toes To Bar

1 Power Snatch RX(135lb/95lb) RX+(185lb/135lb)

Monday November 4, 2024 'Tuesday Workout'

Workout: Teams of 2!

800m Run **RX+ 1200m run**

80-60-40 Calorie Row/Echo/Ski

80ft-60ft-40ft Burpee Broad Jump **20ft at a time**

80ft-60ft-40ft DB Lunges **20ft at a time, RX(2 50lb/35lb)

800m Run **RX+1200m Run**

Sunday November 3, 2024 'Monday Workout'

Strength: 3×2 Back Squats @ 85%-90%

Workout: For Time!

12-9-6 Power Cleans RX(135lb/95lb) RX+(165lb/115lb)

24-18-12 Pull ups RX+(Chest To Bar)

36-27-18 Wallballs RX(20lb/14lb, 10ft/9ft)

Thursday October 31, 2024 'Friday Workout'

Strength: 2 Front Squats + 1 Split Jerk x4 working sets

Workout: 6 Rounds For Time

30 Double Unders **RX+ 50 Double Unders**

5 Power Snatches RX(115lb/75lb) RX+(135lb/95lb)

Wednesday October 30, 2024 'Thursday Workout'

Strength: 3-4 sets

10 DB Seated Press

15-20 Banded Tricep Ext.

10-15 Barbell Curls

Workout: 11 Minute AMRAP (As Many Rounds As Possible)

21-15-9 KB Russian Swings RX(53lb/35lb)

42-30-18 Situps

21-15-9 Cal. Echo/Bike erg

Tuesday October 29, 2024 'Wednesday Workout'

Strength: Back Rack Reverse Lunges 8-6-4-2 **Per leg, increase weight throughout**

Workout: For Time!

10-8-6-4-2-4-6-8-10 Pull ups **RX+ Chest To Bar**

10 Wallballs RX(20lb/14lb, 10ft/9ft)

10-8-6-4-2-4-6-10 Burpees to 6″ Target

Monday October 28, 2024 'Tuesday Workout'

Workout: Teams of 2!

800m Run **RX+ 800m Sandbag run**

2000m/1600m Row

120ft Handstand Walk *30ft sections* **RX+ 180ft Handstand Walk**

80/60 Calorie Echo Bike

120ft Handstand Walk **RX+ 180ft Handstand Walk**

2000m/1600m Row

800m Run **RX+ 800m Sandbag Run**

Sunday October 27, 2024 'Monday Workout'

Strength: Back Squats 3×3 @ 80%-85%

Workout: For Time

15-10-5 Power Clean + Jerk RX(135lb/95lb)

30-20-10 Toes To Bar

45-30-15 Air Squats

Thursday October 24, 2024 'Friday Workout'

Strength: Deadlifts 5×3 @ 70%-80%

Workout: For Time

10-8-6-4-2 Alternating Single Arm DB Devil Press RX(50lb/35lb)

5-4-3-2-1 Shuttle Run **25m per**

10-8-6-4-2 Box Jumps RX(24″/20″) RX+(30″/24″)

Wednesday October 23, 2024 'Thursday Workout'

Workout: Teams of 2!

50-40-30-20-10 Bench Press RX(135lb/95lb) RX+(155lb/105lb)

50 Calorie Echo/Ski/Row

50m-40m-30m-20m-10m Sled Push **Light/Moderate**

50 Situps