OUR WODS
11/23/2020
“The Birthday 50 WOD”
50 Burpees
50 KB Swings 53/35
50 Sit-ups
50 Push Press 75/55
50 Pull-ups
50 OH Squats 75/55
50 Push-ups
50 Double Unders
*30 min cap
11/21/2020
Partner Workout
18 min AMRAP:
2-4-6-8-10… of:
Devil Press w/1 DB
Box Step-ups w/1 DB
11/20/2020
At Home Warm-up
3 Rounds
1 Min Bike / Row / Run
24 Down Dog Heel Pedals
12 Double Unders / 24 Singles
10 Scapular Pull-ups / Kip Swings
7 Min AMRAP:
3 Pull-ups
21 Double Unders / 42 Singles
6 Pull-ups
21 Double Unders / 42 Singles
9 Pull-ups
21 Double Unders / 42 Singles
12 Pull-ups…
Rest 5 min
:15 sec work / :45 sec rest
100 / 75 Calorie Bike
11/19/2020
At Home Warm-up
2 Rounds
5 Burpees
10 Threaded Shoulders
5 Inchworm + Scorpion
10 Toy Soldier / Pump Jacks
7 Rounds of:
2 Push Press + 1 Split Jerk
For Time:
15 Shoulder to Overhead
30 Hanging Power Cleans
45 Deadlifts
30 Hanging Power Cleans
15 Shoulder to Overhead
*10 min cap
11/18/2020
At Home Warm-up
Run 200 m
10 Shoulder Pass Throughs
10 PVC Windmills
10 Elbow to Ankles
Run 200 m
10 PVC Around the Worlds
10 Boot Strappers
10 PVC OH Squats
5 Rounds for Time:
Run 400 m
15 OH Squats
15 Bar Facing Burpees
*25 min cap
11/17/2020
At Home Warm-up
2 Rounds
Row 1 min
10 Box Step-ups
10 G2OH with plate
10 Supermans
3 Rounds for Time:
21/18 Calorie Row
15 Box Jumps
9 Sandbag G2OS
*13 min cap
For Time:
Accumulate :60 sec L-sit hanging from bar
Accumulate :90 sec Hollow Rock
Accumulate :120 sec Plank
*9 min cap
11/16/2020
At Home Warm-up
3 Rounds
3 Handstand Kick-ups
5 Hollow Rocks
7 Push-ups
9 Squats
Tabata Push Press
Rest 1 Min
Tabata Toes to Bar
Rest 1 Min
Tabata Squats
Rest 1 Min
Tabata Hang Power Snatch
