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
Hells Angels
Wednesday November 2 , 2022 10 rounds x 1 min , rest 2 min 5 deadlifts 225 / 155 max cals bike or ski
Bulldozer
Tuesday November 1 , 2022 A. 8 Sets of 8 DB seated strict press B. Partner AMRAP 10 Share 12 Dips 12 V Ups Together at same time
Halloween Chipper
WOD Monday 10 – 31 – 22 For time 1000m row or run 50 wall balls 40 box jumps 30 toes to bar 40 box jumps 50 wall balls 1000m run or row
Push Jerk triples
Friday October 28th , 2022 A. 5 sets of 3 push jerk B. “Annie “ 50 – 40 – 30 – 20 – 10 double unders situps
Ropes and Ladders
Thursday October 27th , 2022 20 min amrap 100m run 10 Alternating DB snatch 50 / 35 1 15ft Rope climb accent + Add a 100m lap , 10 DB snatch reps and 1 rope climb rep every round. If you finish 5 total rounds,before 20: 00 you completed the workout.
