Category: WOD
Thursday November 29, 2018 'Friday WOD'

Workout 1: “Goodbye Rowvember”

Teams of 2

20 Minutes to find max meters

 

 

Workout 2: For Time **Solo**

30-20-10 Wallballs

10 Chest To Bar (RX+ 5 Bar Muscle Up)

then,

10 Burpees

30-20-10 KB Swings (53lb./35lb.)

 

 

Thursday November 29, 2018 'Thursday WOD'

Strength: Bench Press 12-9-6-3

Workout: For Time

1 Mile run

**Time to put on those PR shoes**

 

Extra Credit:

DB incline curls 3×8

Banded Tricep ext. 3×15 **Tempo 3 seconds up**

Barbell Curls 3×10

DB kickbacks 3×8

 

Tuesday November 27, 2018 'Wednesday WOD'

Strength: 3 Snatch Grip Deadlifts+ 2 Snatch Grip RDL x4 working sets

Workout: For Time

21-15-9-6

Overhead Squats RX M(95lb./115lb./135lb./155lb.) RX Fe(63lb./73lb./93lb./103lb.)

Toes To Bar

Calorie Row

 

Extra Credit:

3×12-15 Reverse Hypers

3×40 Plate Twist

3×20 Hollow Rocks

Tuesday November 27, 2018 'Tuesday WOD'

Workout 1: 10 Minute AMRAP

7 Strict Pull Up

14 Slamball Weighted Sit up

21 Double Unders

 

Workout 2: For Time

20-16-12-8-4

Back Rack Reverse Lunges (115lb./73lb.) **From Rack**

DB Single Arm Push Press (50lb./35lb.) **Equal amounts per arm**

200m Run

 

 

Sunday November 25, 2018 'Monday WOD'

Strength: Every 90 seconds for 12 minutes

2 Front Squats (Off Rack)+1 Split Jerk **Add Weight throughout**

Workout: “The Chief”

5 Rounds of ,

 

3 Minute AMRAP

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

6 Push Ups

9 Air Squats

1 Minute rest

**Score is total rounds and reps throughout the workout**

Tuesday November 20, 2018 'Wednesday WOD'

Strength: 5 Rounds For Time

“Light DT”

12 Deadlifts RX (115lb./73lb.)

9 Hang Power Clean

6 Push Jerk

 

Workout: For Time

100-75-50 Sit Ups

25m Sled Push

3-2-1 Rope Climbs

 

Tuesday November 20, 2018 'Tuesday WOD'

Strength: Bench Press 3-3-3-3

Workout: Teams of 2

25 Minute AMRAP (As Many Rounds As Possible)

2000m Row

100 Double Unders

50 Overhead Squats (95lb./63lb.)

40 Lateral Burpees Over Barbell

30 Back Squats (95lb./63lb.)

20 Ring Dips RX+ (Muscle up to dip)

Sunday November 18, 2018 'Monday WOD'

Strength: 2 Power Clean + 1 Push Jerk. 4 working sets

WOD: For Time

400m run BUY in,

15-12-9

DB Thrusters (50lb./35lb.)

Chest To Bar

then,

200m Run Buy in,

15-12-9

DB Step Overs (50lb./35lb.)

Toes To Bar

400m run buy out.

 

Thursday November 15, 2018 'Friday WOD'

Workout: Arild

4 Rounds For Time

16 Deadlifts (165lb./115lb.)

29 Wallballs

43 Double Unders

Extra Credit: 3-5 Rounds

500m Row

250m Ski Erg

15 Cal. Assault Bike

 

Wednesday November 14, 2018 'Thursday WOD'

Strength: Mobility

Workout: For Time

21-15-9

KB Swings

Cal. Row

then,

21-15-9

Medball Situp

Cal. Assault Bike

then,

21-15-9

Toes To Bar

Cal. Row

Extra Credit:

200 Weighted Flutter Kicks

100 Plate Twist

50 Hollow Rocks

100 Bike Crunches