November 2022

Monday: WOD: 10 Min to find 1RM of Back Squat-Rest until min 12 then: 12/10 Calorie Row 10 BBJO (24/20) 7 Min AMRAP Tuesday: WOD: 10 Min to find 1 RM of Power Clean- Rest until min 12 then: 5 Sets – 1 set every 5 min of: 20 KBS (50/35) 20 WB (20/14) (10’/9′) […]

Monday: WOD: Shoulder Press: 6 Sets of 2 @ 80%- rest 2 min then: 42/32 Calorie Row; 40 Pull Ups; 40 Box Jump Over 25/20 Calorie Row; 25 CTB Pull ups; 25 Box Jump Overs 10/8 Calorie Row; 10 Banded BMU; 10 Box Jump Overs For Time Tuesday: WOD: Power Cleans: 6 sets of 2

Monday: WOD: 8 Min: Power Cleans: 3 sets of 3 at 85% Rest 2 min then: 5-10-15-20 TTB; Power Cleans; Strict HSPU For Time Tuesday: WOD: 8 Min: Back Squats: 3 sets of 3 @ 85% rest 2 min then: Every 5 Minutes for 4 Cycles: 18/14 Calorie Row 12 Alt. DB Snatch 6 Burpee

Monday: WOD: 10 MIN: Back Squats- 4 Sets of 6 Reps at 80% at min 10 begin: 20 TTB; 400 M Run 20 TTB; 800 M Run 20 TTB; 400 M Run For Time Tuesday: WOD: 10 Min: Shoulder Press: 4 sets of 6 Reps at 80% at min 10 begin 21-15-9 (guys) 18-15-12 (ladies)