OUR WODS

11/5/2020

At Home Warm-up
2 Rounds:
Run 400 m
10 Ground to OH w/ Plate
20 Jumps on Plate
10 Over / Under Fence

Hang Power Clean
3-3-3-3-3

3 Rounds for Time:
21 Toes to Rings / Toes to Pole
12 Power Cleans
*9 min cap

11/4/2020

At Home Warm-up
2 Rounds:
10 Elbow to Ankles
10 PVC Windmills
10 Box Step-ups
10 Burpees

“Fight Gone Bad”
3 Rounds, 1 Min Each for Max Reps:
Wall Balls 20/14
SDLHP’s 75/55
Box Jumps 20″/20″
Push Press 75/55
Calorie Row
Rest

11/3/2020

At Home Warm-up
6 Min AMRAP:
5 Scap Pull-ups / Bentover Rows
10 Scap Push-ups / Push-ups
15 PVC OH Squats

At Home Workout
For Time:
21-15-9 of:
OH Squats / Front Squats
Pull-ups / Bentover Rows

Front Squat
7-5-3

For Time:
21-15-9 of:
OH Squats
Pull-ups
*7 min cap

11/2/2020

For Time:
5 Rounds of:
20 Double Unders / 40 Singles
10 One Arm DB Hang Clean and Jerks
2 Sandbag G2OS
– Rest 3 min –
3 Rounds of:
40 Double Unders / 80 Singles
20 One Arm DB Hang Clean and Jerks
4 Sandbag G2OS
– Rest 3 min –
1 Rounds of:
100 Double Unders / 200 Singles
50 One Arm DB Hang Clean and Jerks
10 Sandbag G2OS
*Each section has a 8 min cap

10/31/2020

“Halloween Hansen”
Partner Workout
5 Rounds for Time:
30 KB Swings
30 Burpees
30 Sit-ups

10/30/2020

At Home Warm-up
Run 200 m
10 Toy Soldier / Pump Jacks
Row 250 m
30 Down Dog Heel Pedals
Run 200 m

“Jerry”
For Time:
Run 1 Mile
Row 2K
Run 1 Mile
*30 min cap

10/29/2020

At Home Warm-up
2 Rounds:
20 Single Unders
10 Boot Strappers
20 Single Unders
10 Good Mornings
20 Single Unders
10 Shoulder Pass Throughs

At Home Workout
18 Min AMRAP:
45 Double Unders / 90 Singles
21 Wall Balls / Light Thrusters
15 Power Snatch / 30 DB Snatch
9 Burpees

Gym Workout
18 Min AMRAP:
45 Double Unders / 90 Singles
21 Wall Balls
15 Power Snatch
9 Bike Calories

BE STRONGER THAN YOUR STRONGEST EXCUSE