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Monday 11/11

WOD

“ARMISTICE”

AMRAP in 11 minutes

11 Power Cleans (135/95)

11 Burpees Over Bar

19 Deadlifts (135/95)

18 Pull-Ups

L2: (115/75) jumping pull-ups

L1: (95/55) ring rows

Saturday 11/9

With Partner

All work done with wall ball (30/20)

75 Lateral Burpees over wall ball

50 push presses

50 box step ups

75 wall balls

Thursday 11/7

For Time

Row 500m

Rest 2min

Run 400m

Rest 2min

Row 500m

Rest 2min

Run 400m

RomWOD

Wednesday 11/6

4 RFT

15 Pull-ups

15 Box Jumps

100ft Walking Lunge

L2: Jumping pull-ups

L1: Ring Row, box step ups

Tuesday 11/5

For Time

25 Cal Bike

20 Power Clean and Jerk (115/75)

30 Burpees

100 Double Unders

L2: (95/65) 2:1 SU

L1: (75/55) 2: 1 SU

Monday 11/4


AMRAP 15min


15 DL (225/155)

15 Toes to Bar

15 Push-ups


L2: (155/105) knee to elbow


L1: (135/95) hang knee raises

Saturday 11/2

WOD

Tabata AirSquats

REST 1min

Tabata KB swing (1.5/1)

REST 1min

Tabata Pull-ups

L2: 1 / ¾

L1: ¾ / 0.5

Thursday 10/31

Thursday 10/30

WOD
For time:

200m Run
Rest 2min
400m Run
Rest 2min
600m Run
Rest 2min
400m Run
Rest 2min
200m Run

ROM WOD
15min