Monthly Archives: November 2019

11/6/19

06
Nov
2019

WU: Stations
90s – Bike
90s – Row
90s – Single Unders
90s – 3 Burpess + 6 light db snatches

Cond: Partner Wod – 30 Min AMRAP
Walls Balls – 30, 60, 90.  20/14#
TTB – 20, 40, 60
DB Snatch – 10, 20, 30   50/35#

WODs

11/5/19

05
Nov
2019
WU: 2 mins row
2 rounds
10 SL RDL w/DB
14 Walking lunges
 

Strength: 4×10 RDLs

Cond: “Ghost”

6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest

 

WODs

11/4/19

04
Nov
2019
WU:
AG: Lateral band walks
AG: Cowboy walks
20 Air squats
 
Strength:  Front squat
– work up to heavy 5
 
Cond:  For Time (20 Min cap)
15-12-9 
Pull up
Thrusters 75/45
– Rest 2 mins
12-9-6
CTB 
Thruster 95/65
– Rest 2 mins
9-6-3
BMU
Thruster 115/85
 
WODs

11/1/19

01
Nov
2019
WORKOUT 20.4
For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
♀ 20-in. box ♂ 24-in. box
Time cap: 20 minutes
WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀ 20-in. box, single-leg squat, C&J 65-85-115-145-175-205 lb.
♂ 24-in. box, single-leg squat, C&J 95-135-185-225- 275-315 lb.
 
Scaled (Ages 16-54)
♀ 20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75- 95-115-135 lb.
♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95- 115-135-155-185 lb.
 
Teenagers 14-15
♀ 20-in. box, single-leg squat, C&J 35-55-75-95-105-115 lb.
♂ 24-in. box, single-leg squat, C&J 65-95-115-135-155-185 lb.
 
Scaled Teenagers 14-15
♀ 20-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75- 85-95 lb.
♂ 24-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105- 125-145 lb.
WODs