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

BE STRONGER THAN YOUR STRONGEST EXCUSE