December 3, 2021
Strength:
1RM OHS
WOD:
OPEN 19.2
BEGINNING ON AN 8 MIN CLOCK COMPLETE:
25 T2B
50 DU
15 SQUAT CLEANS (85/135)
25 T2B
50 DU
13 SQUAT CLEANS (115/185)
IF COMPLETED BEFORE 8 MINS, ADD 4 MINS TO THE CLOCK AND PROCEED TO:
25 T2B
50 DU
11 SQUAT CLEANS (145/225)
IF COMPLETED BEFORE 12 MINS, ADD 4 MINS TO THE CLOCK AND PROCEED TO:
25 T2B
50 DU
9 SQUAT CLEANS (175/275)
IF COMPLETED BEFORE 16 MINS, ADD 4 MINS TO THE COCK AND PROCEED TO:
25 T2B
50 DU
7 SQUAT CLEANS (205/315)
December 2, 2021
Strength:
EVERY 90 SECONDS FOR 6 ROUNDS
8 T2B + 8 HSPU
WOD:
50/40 CAL AB
200M RUN
40 SIT UPS (RX+ 30 GHD)
40 JUMPING LUNGES
20 C2B (RX+ 8 MU)
200M RUN
50/40 CAL AB
December 1, 2021
Strength:
3 ROUNDS
8 FLOOR PRESS + BURN OUT SET IMMEDIATELY AFTER
WOD:
“Drawdy”
32 MIN AMRAP
400M RUN
11 DL (135/95)
24 AIR SQUATS
21 CAL ROW
November 30, 2021
Strength:
5 X 1 DEADLIFT @ 80%
WOD:
EVERY 4 MINS FOR 20 MINS
12 HANG POWER SNATCH (95/65)
12 BURPEES OVER THE BAR
12 BOX JUMPS
November 29, 2021
Strength:
EVERY 90 SECONDS FOR 7 ROUNDS
1 POWER SNATCH + 2 ABOVE THE KEEN SQUAT SNATCH @ 75%
WOD:
21-18-15-12-9-6-3
S2OH
C2B
BACK SQUATS (RX 115/75, RX+ 135/95)
200M RUN
November 26, 2021
Strength:
NO STRENGTH
WOD:
BLACK FRIDAY WOD
November 25, 2021
Strength:
NO STRENGTH
WOD:
THANKSGIVING WOD
November 24, 2021
Strength:
5 ROUNDS
10 FLOOR PRESS
12 PUSH UPS
WOD:
18 MIN AMRAP:
10 DEVILS PRESS
10/8 CAL AB
15 WB (20/14)
November 23, 2021
Strength:
5 X 3 DEADLIFT @ 75%
WOD:
BUY IN: 60 BURPEES TO A PLATE
THEN..
12-9-6-3
WALL WALKS
BAR MU
200M RUN
November 22, 2021
Strength:
5 MIN EMOM
1 PAUSE HIGH HANG SQUAT SNATCH @ 60%
5 MIN EMOM
1 PAUSE HIGH HANG SQUAT SNATCH @ 65%
WOD:
5 ROUNDS:
12 HANG POWER CLEANS (RX 115/75, RX+ 135/95)
12 BOX JUMPS
12 S2OH