Diamond Lane
WOD 11 . 29 . 19 5 rounds with a partner 30 calorie Bike 12 Devil Press 26 T2b
November 2019
TURKEY BOWL
ONLY 830 class today, go home and spend time with loved ones. Grateful for all of you! WOD 11 . 28 . 19 With a partner execute : 1600m run with your turkey ( wall ball ) 120 wall balls 80 pull ups 80 DB snatch 80 calorie Row 80 burpees
Dream Team WOD
11. 27 . 19 With a partner AMRAP 20 Buy In : Share 2000m on the rower in 200m intervals Then rotate full rounds 9 Deadlifts 185 / 125 35 double unders
VelociRaptor
WOD 11 . 26 . 19 3 Rounds 500m row 21 Hang power clean 12 thruster use a 115 / 75 barbell
slot machine
WOD 11. 25 . 19 7 rounds 10 toes to bar 10 push ups 7 min cap at 10:00 , 7 rounds 10 box jumps 10 kbs 70 / 53 7 min cap at 20:00 7 rounds 5 strict press 95 / 65 10 situps 7 min cap Score each separately
countdown pulverizer
11 . 22 . 19 With a running clock , max reps of each 5 min max reps squat clean thruster 155 / 115 4 min max burpee box jump over 3 min max toes to bar 2 min max bar muscle ups 1 min max burpees
countdown pulverizer Read More »
Bench and Deadlift
wod 11 . 21 . 19 A. Bench 5 sets of 3 reps , ot3m B. Deadlift 5 sets of 3 reps , ot3m C. 400m relay race ( 4 sets each )
Bench and Deadlift Read More »
double snatch
WOD 11 . 20 . 19 AMRAP 16 2 rounds Row 21 calories 21 snatches 75 / 55 2 rounds 15 calories 15 snatches 95 / 65 2 rounds 9 calories 9 snatches 115 / 75 Then max reps snatches 135 / 95
Karissa 21
11 . 19 . 19 Happy Birthday Karissa , So proud of how far you have come ! Rx this one and have fun ! 21 rounds for time 1 clean and jerk 185 / 125 3 pull ups 19 dubs
Muscle Run
WOD 11 . 18 . 19 Muscle Run 5 rounds 250m run 12 front squats 135 / 85 9 ring dips 6 burpees over the bar
