WOD

Saturday, November 23,2019

8 Rounds

10 Box Jump
10 G to OH
3 Lengths Prowler Push
Rest

Friday, November 22, 2019

Clean Pull + Clean + Front Squat , Off blocks

Back Squat

Split Stance RDL

Thursday, November 21, 2019

AMRAP in 10
2 Sandbag TGU
10 SB Back Squat

AMRAP in 10
8 SA KB Push Press 55/35
8 KB Walking Lunge
12/9 Cal Row

Wednesday, November 20, 2019

Weighted Pull Up

For Time:
30 Devils Press
30 Dips
30 Deadlift


Tuesday, November 19, 2019

Snatch Balance + Overhead Squat

600m Row
AMRAP in 5 min:
Power Snatch
then,
150 DUs

Monday, November 18, 2019

3 Rounds :40 on/ :20 off
DB Box Step Over
DB Bear Crawl
Sled Drag
Wall Balls
Plank

Sunday, November 17, 2019

3 Sets
2 / TGU
12 Ring Rows
20 Pillar to Press UP

4 Rounds
500m Row
20 Slam Balls
Rest

Saturday, November 16, 2019

Partner WOD
AMRAP in 20
9 Pull Ups
9 Burpees
12 American KB Swings
12 DB H. P. Clean
24 DUs

Friday, November 15, 2019

1 Snatch Pull + 2 Snatch off Blocks

Snatch Segment Deadlift

3 Rounds 
Wall Sit 
Walking Lunge 
Wall Sit 
Jump Squat 

Thursday, November 14, 2019

3 Rounds, not for time:
3 Wall Walks
6 SL Squats

4 Rounds, on the 2 minutes
1) 20 Box Jumps
2) Laps Mixed Rack Carry
3) 20 Push Ups