WOD

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November 18, 2019

Testing:

Back Squat 1RM

Strict Press 1RM

November 17, 2019

Muscle Up and Pull Up skill work

'Nate'

Complete as many rounds as possible in 20 mins of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings 32/24kg

OR 

'Cindy'

Complete as many rounds as possible in 20 mins of:

5 Pull Ups

10 Push Ups

15 Air Squats

November 15, 2019

Fight Gone Bad

3 rounds, 1 min per station, of:

Wall Ball, 20/14 lbs

Sumo Deadlift High-Pull 35/25kg

Box Jump 20"

Push Press 35/25kg

Row Calorie

Rest

November 14, 2019

For Time:

12-9-6 reps

Squat Snatch, 42.5/30 kg

50 Double Unders

For Time:

9-6-3 reps

Squat Snatch, 60/42.5 kg

50 Double Unders

November 14, 2019

For time:

20/15 Assault Bike Calories

15 Bar Muscle-ups

30 Clean & Jerks, 65/45 kg

November 12, 2019

4 x 400m Run

Rest approx 1:30 between rounds (start everyone at same time)

Death by Wall Climb

Min 1: 1 Wall Climb

Min 2: 2 Wall Climbs 

Min 3: 3 Wall Climbs

Etc - continue until you can no longer complete the reps in each minute as prescribed

November 11, 2019

Deadlift

3-3-3-3-3

November 10, 2019

Open 20.5

November 8, 2019

TEAM WOD

AMRAP in 18 min:

100m Farmers Carry 24/16kg

KB Swing 24/16kg

Double Unders

Devil’s Press 22.5/15kg

Rest

November 7, 2019

EMOM x 4

Min 1: 12 Alt DB Snatch 22.5/15kg

Min 2: 3 Ring MU (or 6 CTB)

Min 3: 12 OHS 42.5/30kg

Min 4: 3 Bar MU (or 6 CTB)

Min 5: Rest

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