November 2023

11 / 16 / 23 A. Back Squat 10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10 B. Partner WOD – for time 100cals 100 burpees share the reps, one person working at a time – partition reps anyway you want.

11 / 15 / 23 AMRAP 15 10 push press 10 Sumo deadlift high pull 10 wall balls 50 double unders Use 95 / 65 barbell

4 min EMOM x 5 reps – rest 1 min 4 min EMOM x 3 reps – rest 1 min 4 min EMOM x 2 reps – rest 1 min 4 min EMOM x 1 rep B. Cash out 12 min AMRAP – rotate full rounds with partner 100m run 10m handstand walk ( scale

11 / 13 / 23 3 rounds 100m farmer carry 50/35 DB or KB 75 double unders 500m run 25 calorie machine

11 / 10 / 23 AMRAP 18 3 clean and jerks 165 / 115 7 toes to bar 13 calories

11 – 9 – 23 7 x 2 min rounds 250m run 7 deadlifts 275 max double unders rest 2 min

10 x 3 Front Squat – pause 3 seconds on first rep build every 2 sets Cash out AMRAP 12 – rotate full rounds with a friend 3 DB deadlift 3 DB hang clean 3 DB front squat 3 burpees over DB USE 50 / 35 DBs

11 / 7 / 23 10 rounds reach , rest 1 : 1 200m row 4 Devils Press 50 / 35

11/ 6 / 23 3 rounds 500m run 40 air squats 30 push ups 20 pull ups 10 burpees rest 2 min between sets , score total time

11 – 3 – 23 AMRAP 6 10 Overhead squats 75 / 55 35 double unders rest 3 min AMRAP 6 13 push ups 35 double unders rest 3 min amrap 6 10 overhead squats 75 / 55 13 push ups