WODs

Friday, Nov. 15, 2019

AMRAP 15 minutes:

  • 5 Shoulder-to-Overhead (65lbs./95lbs.)
  • 10 Box Jump (20″/24″)
  • 15 Calorie Row

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Thursday, Nov. 14, 2019

For Time:

  • 30 Hip Extension
  • 15 Front Squat (95lbs./135lbs.)
  • 24 Hip Extension
  • 12 Front Squat (95lbs./135lbs.)
  • 18 Hip Extension
  • 9 Front Squat (95lbs./135lbs.)
  • 12 Hip Extension
  • 6 Front Squat (95lbs./135lbs.)

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Wednesday, Nov. 13, 2019

Weight Vest Wednesday

For Time:

  • 1.5 mile Run
  • 75 points total from the following movements
    • 1 point: Pull-Up
    • 2 points: Tire Flip
    • 3 points: Ring Dip
    • 5 points: Rope Climb

Partition movements and run distance as desired.

 

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Tuesday, Nov. 12, 2019

For Time:

  • 30 GHD Sit-Ups
  • 15 Power Cleans (95lbs./135lbs.)
  • 24 GHD Sit-Ups
  • 12 Power Cleans (95lbs./135lbs.)
  • 18 GHD Sit-Ups
  • 9 Power Cleans (95lbs./135lbs.)
  • 12 GHD Sit-Ups
  • 6 Power Cleans (95lbs./135lbs.)

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Monday, Nov. 11, 2019

5 Rounds:

  • 5 Dumbbell Burpee Deadlift (30lbs./45lbs.)
  • 10 Goblet Squats (30lbs./45lbs.) 
  • 30 Double-Unders

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Thursday, Nov. 7, 2019

AMRAP 16 minutes:

  • 12 Dumbbell Lunge Steps (L=1, R=2; 20lbs./30lbs.)
  • 8 Renegade Rows (Row L/R, Push-Up = 1; 20lbs./30lbs.)
  • 4 Prisoner Get-Ups

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Wednesday, Nov. 6, 2019

Weight Vest Wednesday

6 Rounds:

  • 18 Air Squat
  • 12 Knees-to-Elbows
  • 6 Plank Sandbag Drags
  • Odd Rounds w/Vest. Even Rounds w/o Vest

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Tuesday, Nov. 5, 2019

14! (Evens Only)

  • Deadlift (155lbs./225lbs.)
  • GHD Sit-Ups
  • Single-Arm Dumbbell Hang Power Snatch (Alternate; 30lbs./45lbs.)

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Monday, Nov. 4, 2019

2 Rounds For Reps/Calories:

  • 60 seconds Push Press (75lbs./115lbs.)
  • 60 seconds Medicine Ball Cleans (14lbs./20lbs.)
  • 45 seconds Push Press (75lbs./115lbs.)
  • 45 seconds Medicine Ball Cleans (14lbs./20lbs.)
  • 30 seconds Push Press (75lbs./115lbs.)
  • 30 seconds Medicine Ball Cleans (14lbs./20lbs.)
  • 15 seconds Push Press (75lbs./115lbs.)
  • 15 seconds Medicine Ball Cleans (14lbs./20lbs.)

Rest 5 minutes

For Calories:

  • 60 second Row
  • 60 second Rest
  • 45 second Row
  • 45 second Rest
  • 30 second Row
  • 30 second Rest
  • 15 second Row
  • 15 second Rest

 

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