Fast and Strong
Wednesday November 16th, 2022 3 rounds 800m run 50 push ups 7 min cap per round rest 3 min between rounds.
November 2022
OHS Sandwich
Tuesday November 15th , 2022 10 OHS 5 back squat 10 OHS 5 back squat 10 OHS 3 Back Squat 10 OHS 3 back squat B. Cash out 5 rounds 20 seconds RIng support hold 20 seconds rest 20 seconds hollow hold 20 seconds rest
Odd Girl Fran
Monday November 14th , 2022 20 min amrap ( partner wod ) 5 plate thrusters 45# 5 burpees to plate 5 weighted pull ups ( pick a DB you can do 5 in a row with ) ( scale as neeeded ) rotate rounds with your partner.
Muscle Milk
Friday November 11th , 2022 5 x 3 min rounds 500m row max power clean 185 / 125 REST 3 MIN
BackSquat waves
Thursday November 10th , 2022 A. 3 rounds 7 – 5 – 3 back squat increase load each wave. B. Partner AMRAP 12 share 40 wall balls , one at a time. 20 burpees together same time.
The QuarterBack
Wednesday November 9th, 2022 For time 3 rounds 250m run 25 pull ups 25 cal machine 25 push ups
Deadlift SWOD
Tuesday November 8th , 2022 A. Deadlift 10-5-10-5 10-3-10-3 10s – same weight 5 s – same weight 3s – same weight B. AMRAP 12 200m run ( 100m x 2 ) 25 – 20 – 15 – 10 – 5 DB SNATCH
Love Triangle
11 – 7 – 2022 AMRAP 5 10 Clean and jerk 95 / 65 20 air squats Rest 3 min AMRAP 5 10 Clean and Jerks 30 Double unders Rest 3 min AMRAP 5 20 air squats 30 double unders
Power Hour
Friday November 4th, 2022 20 min amrap run 100m 1 power clean 185 / 125 1 burpee pull up add 1 clean and 1 burpee pull up each round.
Thruster Doubles
WOD Thursday November 3 , 2022 A. Thruster 8 x 2 B. Partner AMRAP 12 10 – 20 – 30 – 40 – 50 – etc dubs ( same time ) 2 x DB Thrusters share reps 50 / 35
