Category: WOD
Thursday November 21, 2019 'Thursday Workout'

Strength: Push Jerk 3-3-3-3

Workout: For Time

600m Run buy in,

4 Rounds of

15 KB Swings (53lb./35lb.)

12 Plank Burpees to 6″ target

9 Pull ups

then,

600m Run buy out.

Tuesday November 19, 2019 'Wednesday Workout'

Strength: Back Squats 4×4 @85% + 3 Seated Box Jumps

Workout: For Time

Teams of 2

8000m Row

***Every 6 Minutes 20 Synchro Strict Sit ups***

Tuesday November 19, 2019 'Tuesday Workout'

Strength: 10 Minute EMOM **Every Minute On the Minute**

2 Hang Power Snatch + 1 Overhead Squat **You pick the weight**

Workout: 3 Rounds For Time

Teams of 2!

4 Rope Climbs

200m Run

40ft. Handstand Walk **10ft at a time** or 6 Wall Walks

100m KB Front Rack Lunges (53lb./35lb.)

Sunday November 17, 2019 'Monday Workout'

Strength: 1 Power Clean + 4 Front Squats x3 sets

Workout: “The Chief”

3 Minute AMRAP **5 sets**

3 Power Cleans (135lb./93lb.)

6 Push ups

9 Air Squats

1 Minute rest after the 3 Minutes

Thursday November 14, 2019 'Friday Workout'

Strength: Bench Press 4×3 @ 85%

Workout: For Time

50 Wallball Buy in,

21-15-9 Hang Squat Clean (95lb./63lb.)

9-15-21 Deficit Push Ups (45s/35s) **Plates**

50 Wallball Buy out

Thursday November 14, 2019 'Thursday Workout'

Workout: For Time

Teams of 2!

50 Calorie Assault Bike

1000m Row

100 Sit ups

100 Calorie Assault Bike

1000m Row

100 Situps

50 Calorie Assault Bike

1000m Row

100 Sit ups

Tuesday November 12, 2019 'Wednesday Workout'

Strength: Back Squats 4×3 @ 85% + 2 Box Jumps

Workout: 3 Rounds For Time

400m Run

14 Burpee Box Jumps (24″/20″)

7 DB Power Cleans (50lb./35lb.)

Extra Credit: 4 Rounds

15 Reverse Hypers

15 KB obl. (Each Side)

20 Banded Tricep ext.

20 DB Curls (10 per side)

Tuesday November 12, 2019 'Tuesday Workout'

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

1 Power Snatch + 2 OHS **Add weight every 3 minutes**

Workout: For Time

Teams of 2

66-44-22 Calorie Row

22-44-66 Shoulder To Overhead (95lb.63lb.)

66-44-22 Toes To Bar

Sunday November 10, 2019 'Monday Workout'

Workout: Hero WOD “Bradshaw”

10 Rounds

3 Handstand Push up

6 Deadlifts (225lb./155lb.)

12 Pullups

24 Double Unders

Friday November 8, 2019 'Friday Workout'

Workout: CF OPEN 20.5

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20lb./14lb.

Time cap: 20 min.

CF OPEN 20.5 *Scaled*

For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14lb./10lb.

Time cap: 20 min.