November 17, 2022
For time:10 Front Squats, 155/105 lbs20 Burpees10 Front Squats, 155/105 lbs20 Box Jumps, 24/20 in10 Front Squats, 155/105 lbs20 Burpee Box Jumps, 24/20 in Goal: Sub 12 mins Post Work5 Rounds for Quality:20 Plank Shoulder TapsSingle Arm Overhead Carry, pick load, L 50 ft/R 50 ft5 L/5 R Plate Rotations, pick load
November 15, 2022
EMOM x 30 mins, alternating between:Min 1: 15/13 Row CaloriesMin 2: 1 round “Cindy”Min 3: 7 Clean & Jerks, 135/95 lbs Our “Build the Base” workout for the week with a longer training in an EMOM format. None of these elements by themselves should be very challenging, but the combination will require some pacing and […]
November 14, 2002
Tempo Back Squat 5-5-5 Post Work4 rounds for quality of:5 Weighted Pull-ups, pick load10 Bradford Press, pick loadRest 2 mins
November 12, 2022
8am-10am: Open Gym10am: Group WOD For time:3 rounds of:10 Dumbbell Bench Press, pick load15/13 Row Calories— Rest 2 mins —3 rounds of:12 Dumbbell Deadlifts, pick load15/13 Row Calories— Rest 2 mins —3 rounds of:14 Renegade Rows, pick load15/13 Row Calories Post WorkFor quality:12-9-6-3 reps of:Strict Toes-to-barBarbell Good Morning
November 11, 2022
“Whitten”5 rounds for time of:22 Kettlebell swings, 2 pood22 Box jump, 24 inch boxRun 400 meters22 Burpees22 Wall ball shots, 20 pound ballTime Cap: 45 minutes Immediately following…Recovery bike 5 minutes. Post WorkCouch Stretch 1min. eachPigeon Stretch 1min. eachForward Fold 1minChilds Pose 1min each.
November 10, 2022
Part 1Power Snatch 1×210-15 mins to find a heavy set of 2 Part 23 rounds for time of:20 Dumbbell Snatches, heavy9 Handstand Push-ups Goal: 11 min time Cap Post WorkFor quality:3x 10 Ring Walk Outs3x 10 L/10 R Paloff Press, pick load
