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
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 )
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
Jet Lag
WOD 11 . 15 . 19 AMRAP 20 Run 250m 20 DB Snatch 10 box jumps 2 Rope Climbs
Strength DAY
11 . 14 . 19 A. On the 3 minute 5 sets of 5 rep back squat B. On the 2 minute 5 sets of 3 reps Strict press C. on the 2 minute 5 sets of 2 reps split jerk
SATAN’S SOUL CYCLE
11 . 13 . 19 5 x 3 min ROUNDS 15 / 12 calorie bike 6 devils press DB max double unders Rest 3 min
” 2 Face “
WOD 11 . 12 . 19 10 Rounds 3 Clean and Jerk 155 / 105 ODD ROUNDS : 10 toes to bar EVEN ROUNDS : 15 wall balls