WOD - Wednesday, November 27, 2019

50 BPU's

50 Burpee to hanging pullup

WOD - Monday, November 25, 2019

Row-Bike-Run

1K Row
2.5 mile Bike ride
1 mile Run

WOD - Friday, November 22, 2019

7 Rounds - Burpee-Box jumps-Pullups

7 Rounds
10 Burpee box jump
10 Pullups

WOD - Wedensday, November 20, 2019

14.4

60 Calorie row
50 Toes to Bar
40 Wallball (20 lbs at 9 ft.)
30 Cleans (115 lbs)

WOD - Monday, November 18, 2019

Run & Row

800 m. run
40 alternating one arm dumbbell snatch - 35 lb.
1000 m. row
40 kettlebell swings
800 m. run

WOD - Friday, November 15, 2019

12.3

18 min. AMRAP
15 Box jumps - 20"
12 Push press - 95 lb.
9 Toes-to-bar

WOD - Monday, November 11, 2019

2 x 25

2 Rounds:
25 DUBS
25 SDHP (75 lbs)
25 dips
25 push press (75 lbs)
25 pull-ups
25 box jump
25 DUBS

WOD - Friday, November 8, 2019

20.5

40 Chest to bar pullups
80 Calorie row
120 Wallball - 20 lbs. to 9'
20 min. time cap

Partition any way

WOD - Wednesday, November 6, 2019

20.4

30 Box jump/step up – 24”

15 Clean & Jerk – 95 lb.

30 BJ

15 C&J – 115 lb.

30 BJ,

10 C&J – 135 lb.

30 Med-ball step-ups – 20 lb.

10 C&J – 155 lb.

30 MbSu

5 C&J -185 lb.

30 MbSu

5 C&J – 205 lb.

20 min. cap

WOD - Monday, November 4, 2019

20s and Runs

20 Sit ups
200 m.
20 Kettlebell
400 m.
20 Wallball
800 m.
20 Wallball
400 m.
20 Kettlebell
200 m.
20 Sit ups

WOD - Friday, November 1, 2019

Working 9 to 5 for 15 min.

AMRAP in 15 min.
9 Kettlebell - 45
8 Wallball - 20
7 Burpees
6 Pullups
5 Hanging snatch - 75