Category: WOD
Wednesday November 29, 2023 'Thursday Workout'

Workout: For Time

Teams of 2!

200m Farmers Carry RX(53lb/35lb KB)

16 D-Ball Over Barbell **On rack**

100 Stick Situps

100 Push ups

8 Rope Climbs

200m Farmers Carry

12 D-ball over Barbell

80 Stick Situps

80 Push ups

6 Rope Climbs

200m Farmers Carry

8 D-ball over Barbell

60 Stick Situps

60 Push ups

4 Rope Climbs

200m Farmers Carry

4 D-ball Over Barbell

40 Stick Situps

40 Push ups

2 Rope Climbs

Tuesday November 28, 2023 'Wednesday Workout'

Strength: Back Rack Reverse Lunges 18-16-14-12-10 *Total reps*

Workout: For Time!

40-30-20-10 Burpees to 6″ target

20-15-10-5 Power Snatches RX(95lb/65lb-115lb/75lb-135lb/95lb-155lb/105lb)

40-30-20-10 Air Squats

Monday November 27, 2023 'Tuesday Workout'

Workout: For Time!

Teams of 2

100ft Handstand Walk RX**25ft sections** RX+(50ft walk)

3000m/2600m Row

100/80 Cal. Echo Bike

100ft Handstand Walk **25ft Sections**

2000m/1800m Row

80/60 Cal. Echo Bike

100ft Handstand Walk **25ft Sections**

1000m/800m Row

60/40 Calorie Echo

Sunday November 26, 2023 'Monday Workout'

Strength: Every 30 seconds for 10 Minutes

1 “Squat” Clean **Increase weight throughout**

Workout: 14 Minute AMRAP (As Many Rounds As Possible)

27 Double Unders

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

15 Toes To Bar

9 Deadlifts RX(155lb/105lb)

Thursday November 23, 2023 'Friday Workout'

Workout: For Time!

Teams of 2!

400m run BUY IN

40-30-20-10 Thrusters RX(75lb/55lb) RX+(95lb/65lb)

80-60-40-20 Calorie Row

40-30-20-10 Pull Ups RX+(Chest To Bar)

80-60-40-20 Calorie Echo

400m Run BUY OUT

Tuesday November 21, 2023 'Wednesday Workout'

Strength: Back Squats 3-3-3-3

Workout: For Time!

10 Power Snatch RX(115lb/75lb) RX+(135lb/95lb)

20 Lateral Burpees over Barbell

25m D-ball Carry RX(150lb/100lb) **Carry cannot be on the shoulder must hold in front of you**

8 Power Snatches

16 Lateral Burpees Over BB

25m D-ball Carry

6 Power Snatches

12 Lateral Burpees over BB

25m D-ball Carry

4 Power Snatches

8 Lateral Burpees over BB

25m D-ball Carry

2 Power Snatches

4 Lateral Burpees over BB

25m D-ball Carry

Monday November 20, 2023 'Tuesday Workout'

Workout: For Time!

Teams of 2!

1200m Run BUY IN then,

42-30-18

Calorie ECHO

Handstand Push Ups **RX+ Strict HSPU*

then,

1000m/800m Row

21 Bar Muscle ups

1000m/800m Row

15 Bar Muscle ups

1000m Row

9 Bar Muscle Ups

Sunday November 19, 2023 'Monday Workout'

Strength: 12 Minute EMOM (Every Minute On the Minute)

10/20 Double unders + 2 Clusters (Squat clean thruster) **Increase weight throughout**

Workout: 18 Minute AMRAP (As Many Rounds As Possible)

Teams of 2 ***Partner 1 completes 1 full round then partner 2 goes and so on***

5 Power Cleans RX(135lb/95lb)

10 Toes To Bar

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

**Score is total rounds plus reps**

Thursday November 16, 2023 'Friday Workout'

Strength: Overhead Squats 3-3-3-3 or Snatch Balanace 3-3-3-3

Workout: For Time

10-9-8-7-6-5-4-3-2-1 Floor Press RX(135lb/95lb) RX+(155lb/105lb)

1-2-3-4-5-6-7-8-9-10 Box Jumps RX(24″/20″)

10-9-8-7-6-5-4-3-2-1 American KB Swings RX(53lb/35lb) RX+(70lb/53lb)

Wednesday November 15, 2023 'Thursday Workout'

Strength: 4 Working Sets

5 Strict Press **Increase weight**

10 DB Hammer Curls *Per side*

15 Banded Tricep ext.

Workout: For Time

12-9-6-3 D-Ball To Box RX(150lb/100lb)

24-18-12-6 Calorie Echo or Ski

12-9-6-3 Strict Chest To Bar Pull Ups