Strength/Skill:
Push Press
Push Jerk
Metcon:
For Time
21-15-9
Strict Handstand Push-Up
Line Facing Burpees
Cal Assault Bike
*Female Bike Cals = 15-10-6
Archive | WODS
Mon. Nov 14 2022
Metcon:
20:00 EMOM
min 1: 3 Hang Squat Snatch @ 70%+
min 2: 12 Dual KB Front Squat 53/35#
min 3: 15 Chest to Bar Pull-Ups
min 4: Rest
Strength/Skill:
20RM Back Squat Day
@ 5-10# heavier than last week
Fri. Nov 11 2022
Strength/Skill:
Push Press
Metcon:
3 Sets
4:00 AMRAP
1-2-3-4-5…
Power Cleans
Front Squats
Push Jerks
30 Double Unders Each Set
R: 2:00 between amraps
Load: (155/105#), (185/125#), (205/145#)
Thurs. Nov 10 2022
Strength/Skill:
Renegade Row
DB Bicep Curls
Metcon:
10 rounds, 1:30 each, for max distance of:
8 Shuttle Runs 50 ft
max distance in remaining time Row
Rest 1:30 between each round.
Wed Nov 9 2022
Strength/Skill:
Snatch
Metcon:
7:00 AMRAP
2-4-6-8-10-12…
Alt DB Snatch 50/35#
10 Wall Balls 20/14#