WOD

11/20/24 AMRAP 20 250m run max reps strict press 95 / 65 250m run max reps t2b

11/19/24 A. Overhead Squat 4 x 3 , first rep pause in bottom , building B. back squat 4 x 3 building C relay race amrap 12 , you go I go each movement 100m run 10 / 8 cal bike 50 m farmer carry

For time 4 rounds 50 / 40 cals 3 rounds 40 / 32 cals 2 rounds 30 / 24 cals 1 round 20 / 16 cals 1 round = 30 double unders and 10 american KBS 70 / 53

200m row 5 front squat 165 / 115

amrap 20 run 250m 10 bench press 135 / 85 10 pull up

11/13/24 4 clean and jerks EMOM 4 3 clean and jerks EMOM 4 2 clean and jerks EMOM 4 1 clean and jerk EMOM 4 rest 1 minute between rounds, add load each emom. B. 7 min amrap 3 power cleans at 65% 4 burpees over the bar

100m run 10 weighted situps 1 rope climb add 100m , 10 sit-ups and 1 rope climb each round

1,000 step ups for time 20 inches use a ruck , vest or no weight – up to you.

AMRAP 16 10 alternating db snatch 8 overhead lunge 10 pull ups 8 overhead lunge 50 / 35 DBS

7 rounds 21 cal machine 15 push ups 9 hang power clean 135 / 85