Sunday, November 17, 2019

WOD

21-15-12-9 reps for time of:
Thrusters 75/55lbs
box jumps
Hand release push ups
Post time to comments:


Rest Day

Saturday, November 16, 2019

Rest Day

Friday, November 15, 2019

WOD

Row 100 calories for time:
then
Complete a ROMWOD or a Yoga session

Thursday, November 14, 2019

WOD

5 Rounds for time of:
25 Push ups
25 Goblet Squats 16k
25  Abmat Sit ups
Compare to 181011

Wednesday, November 13, 2019

WOD

As many rounds as possible in 30 minutes:
Complete in teams of 2,
5 Pull ups, team  mate 1
10 Push ups team mate 1
15 squats team mate 1
5 Pull ups team mate 2
10 Push ups team mate 2
15 squats team mate 2
Post number of rounds you and team mate complete:

Tuesday, November 12, 2019

WOD

Complete 20-16-12-8 Reps for time of:
Overhead Squat 75/55
Alt arm DB snatch  40/25
2x Double unders
Post time to comments:

Monday, November 11, 2019

WOD

4 Rounds for time of:
Run/Row 400m
20 Kettlebells swings
10 Pull ups
Post number of rounds to comments:

Sunday, November 10, 2019

Rest Day

Rest Day

Friday, November 8, 2019

WOD

Workout 20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Thursday, November 7, 2019

WOD

Complete as many rounds as possible in 20 minutes of:
50m Farmers carry kb 24k
25 Squats
Post number of rounds to comments:

Wednesday, November 6, 2019

WOD

21-15-9 for time
Hand Release Push-ups
Strict Dips
Burpees


Strength 
Front Squat
2-2-2-2-2 hold bottom for 5 sec. 
Start at 65% of 1 rm max
Compare to:180913

Tuesday, November 5, 2019

WOD

 3 Rounds for time of:
10 Front Box Jumps 24"/20'
10 Pull ups
10 Side Box jumps
10 Pull ups
10 180 degree jumps
10 Pull ups
Post time to comments:
Compare to: 181105