by Anni | Nov 30, 2022
WOD
A: 3 Rounds Max Strict Pull-ups
B: 5×2 Press for weight
C: 40:20 Circuit – 4 Rounds:
Battle Rope
KB Deadlifts
Penguins
Ring Rows
V-ups
D: 10 Burpees For Time
Endurance
For Time:
100m Run + 100m Row +10 Burpees – Rest 1 minute
200m Run + 200m Row + 10 Burpees – Rest 2 minutes
300m Run + 300m Row + 10 Burpees – Rest 3 minutes
200m Run + 200m Row + 10 Burpees – Rest 2 minutes
100m Run + 100m Row +10 Burpees
Then:
10 Rounds of: 3 Pull ups + 3 Wall balls
by Anni | Nov 29, 2022
A: 4×4 Back Squats for weight
B: 2×8-10 reps at 60% of your max weight for the day on part B.
C: 4 Rounds for Time and Weight on Clean and Jerk:
200m Sandbag Carry
10 push-ups
2 Clean and Jerks (Add weight each round)
D: 10 Burpees For Time (yeah, that’s it)
by Anni | Nov 28, 2022
A: 4 Rounds For Time: 200m Row – 3 Box Jumps
B: 4 Rounds of 3 Complexes – For Weight
1 Complex =
Deadlift + Power Clean + 2 Front Squats
C: 8 min AMRAP of:
100m Run
5 Pull-ups
5 Burpees
by Anni | Nov 27, 2022
For Time:
5 Pull-ups
10 Burpees
20 ABMAT Sit-ups
30 Wall Balls
40 Lunges
50 KB Swings
40 Lunges
30 Wall Balls
20 ABMAT Sit-ups
10 Burpees
5 Pull-ups
by Anni | Nov 25, 2022
Randy with a Twist
75 Power Snatches for time (75/55)
Every minute on the minute, complete 3 Box Jumps (24/20) (Everyone should complete box jumps unless medically unable – build a stack to a height that is useable for scaling, if needed)
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