OUR WODS

11/28/2019

For Time:
Run 5k

11/27/2019

3 Rounds for Max Reps
1 Min Work / :30 Sec Rest:
Calorie Row
Sandbag G2O 100/70
Strict Knees to Elbows
Ring Dips

MOD WOD
3 Rounds for Max Reps
1 Min Work / :30 Sec Rest:
Calorie Row
Sandbag G2O 70/50
Strict Hanging Knee Raises
Paralette Dips

11/26/2019

Back Squat
5 5 5 5 5

For Time:
30/24 Calorie Assault Bike
20 Curtis P’s 115/75
Run 400m

MOD WOD
For Time:
20/16 Calorie Assault Bike
20 Curtis P’s 75/55
Run 400m

11/25/2019

“The Birthday 49 WOD”
For Time:
49 Burpess
49 KB Swings 53/35
49 Sit-ups
49 Push Press 75/55
49 Pull-Ups
49 OH Squats 75/55
49 Push-ups
49 Double Unders

*26 min cap

11/23/2019

4 Person Teams
For Time:
200 Calorie Assault Bike
200 Med Ball Cleans 20/14
200 OH Lunges w/Med Ball 20/14
200 Push-ups

*2 working / 2 resting
*complete in any order

11/22/2019

7 Min EMOM:
3 Tempo Back Squats @ 70% 3RM
with 4 sec negative

For Time:
500 m Ski Erg
then 3 Rounds of:
15 Power Snatch 95/65
3 Rope Climbs 15’/12′
____________

CF Basics

16 Min AMRAP:
10 KB Swings 53/35
10 Box Jumps 24″/20″
10 HR Push-ups

11/21/2019

Proximal Muscle-up Drill / Strict Muscle-ups
5-5-5-5-5

For Time:
21-15-9 of:
Chest to Bar + Toes to Bar
Burpee Box Jumps 24″/20″
____________

CF Basics

Hanging Power Clean

3-3-3-3-3

10 Min AMRAP:
10 Push Press 75/55
20 Med Ball Cleans 20/14

BE STRONGER THAN YOUR STRONGEST EXCUSE