(240) 317-5303

Friday 11/22

WOD

Death by Power Cleans

(155/105)

L2: (115/75)

L1: scale as needed

Thursday 11/21

WOD

4 RFT

500m Row

12 Shoulder to Overhead (135/95)

L2: (115/75)

L1: (95/65)

Wednesday 11/20

WOD 

For Time

50 Double Unders

10 Burpees

40 Double Unders

10 Burpees

30 Double Unders

10 Burpees

20 Double Unders

10 Burpees

10 Double Unders

10 Burpees

L2: 2:1 Double Unders

Monday 11/18

WOD

AMRAP 15min

20 Push-ups

15 Deadlifts (225/155)

20 Sit ups

L2: (155/105)

L1: (115/75)

Saturday 11/16

BARBELLS FOR BOOBS


WOD 1

Partners share work

30 Clean and Jerks

30 Snatches

30 Thrusters
15min Time Cap
RX (135/95)L2: (115/75)


WOD 2

12min AMRAP

One partner completes full round, other rests

6 Burpee Box Jump Overs

12 Alt DB Snatch

24 Double Unders

Directly into 8min to establish 1rm Partner Deadlift

Friday 11/15

WOD

6 RFT

100m Sprint

1 rope climb

:30 rest

L2: 2:1 rope pullup

L1: 2:1 ground to stand climb

Thursday 11/14

WOD

AMRAP 14min

15 Hang Power Snatch (115/75)

15 Toes to Bar

15 cal Bike

L2: (95/65) Knee to Elbow

L1: (75/55) Hang knee raises

Wednesday 11/13

Skill 

Handstand Push-ups

WOD

Ascending ladder for 10min

1,1,2,2,3,3….

Handstand Push-ups

Sit-ups

Box Jump Overs (24/20)

L2: Box Pike Pushup (20/16)

L1: pike pushups / box step ups

Tuesday 11/12

Strength

Back Squat 4×8

WOD

30-20-10

Reverse Lunges

KB swings (2/1.5)

L2: (1.5/1)

L1: (1/.5)