OUR WODS
11/13/2020
Back Squats
7-5-3
For Time:
30 Squat Clean and Jerks
*6 min cap
11/12/2020
3 Rounds for Time:
Run 400 m
60 Double Unders / 120 Singles
15 C2B Pull-ups
*15 min cap
11/11/2020
“Wittman”
7 Rounds for Time:
15 KB Swings 53/35
15 Power Cleans 95/65
15 Box Jumps 24″/20″
*25 min cap
11/10/2020
Shoulder Press
2-2-2-2-2
9 Min AMRAP:
12/9 Bike Calories
9 Deadlifts
11/9/2020
Open 20.5
For Time:
40 Muscle-ups
80 Calorie Row
120 Wall Balls 20/14
*Partition anyway
*20 min cap
*Scaled – Pull-ups and WB 14/10
11/7/2020
For Time:
Run 400 m
40 Box Step Overs w/DB
80 DB Push Press
120 Double Unders / 240 Singles
Run 600 m
120 Double Unders / 240 Singles
80 DB Push Press
40 Box Step Overs w/DB
Run 400 m
* Partners Run together, split all other work
11/6/2020
At Home Warm-up
2 Rounds:
10 Lunge Twists
10 Threaded Shoulders
10 Good Mornings
Mobility:
Couch Stretch
Banded Rig Hamstring Stretch
5 Rounds for Time:
15 KB Swings
15 Burpees
*12 min cap
