WOD

November 15 Class Program

A) Deadlift

4×9-10 @ 22X1 @ Weight used from last week.

Rest as needed between sets

+

B) Barbell Back Rack Reverse Lunge

4×12/leg @ moderate to challenging weight

Rest 1 Minute between legs

+

C) 15 Minute AMRAP

21/15 Cal Assault Bike

20 Russian KB Swings @ 32/24kg

50 Double Unders

November 14 Class Program

A1) Towel Pull-Up

4xAMRAP

Rest 1 Minute

+

A2) DB Z-Press

4xAMRAP @ Challenging Weight

Rest 1 Minute

+

A3) Half Kneeling Pallof press

4×8/side

Rest 1 Minute

+

B) 8 Sets @ 85-90% Tough but Sustainable Effort

1 Rope Climb

6 Wall balls

6 Toes to Bar

6 Wall Balls

12/9 Cal Row

Rest 2 Minutes

November 13 Class Program

A) 45-60 Minute @ 75% Moderate Effort

8-10 Sets or Class End

300M Row

12 Russian KB Swings @ 24/16kg

50 Single Skips

0.4 Mile Assualt Bike/300M Ski Erg

50ft Walking Lunge

12 No Pushup Burpee

 

November 9 Clas Program

A) Active Warmup

 

B) 18min AMRAP (alt every movement)

6 Shoulder to Overhead @135/95lbs

9 Bar Facing Burpees

100ft Sled Drag @180/135lbs

+

5min Rest/Prep

 

C) For Time (Teams of 2)

5k Row

Alt Every 250m

 

D) 3 sets

1min Front Leaning Rest on Floor

100ft/Side Suitcase Carry @ Moderate Load

November 8 Class Program

A) Snatch

8 Sets @ Moderate to Heavy Cluster

1 Snatch

1 Above the Knee Snatch

1 Hang Snatch

Rest 1-2min

 

B1) Chest to Ring Pull-Up

4×3-6w/ Weighted

rest 1-2min

B2) Strict Dip

4×3-6 Weighted

rest 1-2min

 

C) For Time (20min Timecap)

40 Muscles ups (scaled 40 pullups)

80 Cal Row

120 Wallballs

 

November 7 Class Program

A) Deadlift

4×7 @22×1 @ Weight used last week

Rest as Needed Between Sets

 

B) Dumbbell Walking Lunges

10min E2MOM

50ft Walking Lunge Every 2 Minutes

 

C) 8min @ 85%/Sustained Effort

10 Dual KB Deadlift @24/16kg per hand

15 Cal Assault Bike

+ 4min Rest

 

D) 8min @85%/ Sustainable Effort

15 American KB Swings @24/16kg

10 Burpees

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