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WOD for November 17th

Gymnastic EOMOM for 8 Minutes Even: Handstand Hold w/elbow taps S1: Hanstand hold S2: Handstand Hold with one leg on box Odd: Rest WOD: Chipper 60 Calories, Row 50 Weighted DB Step Ups Rx:30/20 to 24″/20″ 40 T2B S: HKR above hip crease 30 Burpee Box Jumps 24″/20″ 20 (0)[…]

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WOD for November 16th

Shoulder Stability EOMOM for 8 minutes Even: 100ft KB front rack hold (R) OH Hold (L) 53/35 Odd: 100ft KB front rack hold (L) OH Hold (R) 53/35 WOD: AMRAP 15 5 KB Swings Rx:71/53 4 Burpees 3 Renegade Rows 30/20 2 Wall walks

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WOD for November 15th

Sumo Deadlift E3MOM for 15 Min 1×8 @ 65% 1×8 @ 70% 1×8 @ 75% 1×8 @ 65% 1×8 @ 70% WOD: AMRAP 10 21-15-9 Calories, row 21 – pull ups 15 – C2B 9 – Strict Pull ups * scale pull ups & C2B with jumping pull ups. Strict[…]

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WOD for November 14th

Snatch E2MOM for 12 Min @ 65% Halting Snatch Deadlift + Snatch H. Pull AK Snatch + Snatch Balance (1+1+2+1) WOD: For Time 35/30 calories, row 30 Sit ups 25 Power Snatches Rx:75/55 S:55/35 35/30 calories, row 25 Power Snatches 30 Sit ups 35/30 Calories, Row 14 min time cap

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WOD for November 13th

Front Squat E3MOM for 15 Min 1×8 @ 65% 1×8 @ 70% 1×8 @ 75% 1×8 @ 65% 1×8 @ 70% WOD: 4 Rounds AMRAP 2 ME Wall Balls Rest 3 Minutes Score is total # of wall balls for all 4 rounds

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WOD for November 10th

EMOM for 5 minutes 15 Hollow body rocks “Shoulders to heals” is one rep EMOM for 5 minutes 5 Hollow/Arch Holds on the bar EMOM for 3 minutes 5 Kipping Swings WOD: E2MOM for 16 min 15/12 calories Ascending ladder of Pull ups & T2B Start the first round with[…]

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WOD for November 8th

Core EOMOM for 6 Minutes Even: weighted plank hold (elbows) Odd: Rest EOMOM for 6 Minutes Even: KB suitcase carry 71/53 Odd: Rest WOD: AMRAP 13 25 Double Unders/50 Singles 5 HRPU 10 Push Press 95/65

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