| WOD |
| Fran Thruster (#95/#65) Pull-Up 21, 15, 9 for time |
| Gross Strength |
| FSQ – Spend 10 Minutes establishing 2 RM Rest 3:00 Then Max Reps FSQ in 2:00 (#185/#120) |
Wednesday, November 13, 2019
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Category Archives: WOD
Tuesday, November 12, 2019
| WOD |
| Manion – Set PR Seven rounds for time of: Run 400 meters 135-pound Back squat, 29 reps |
| Gross Strength |
| Deadlift – Spend 10 Minutes establishing 2 RM Rest 3:00 Then Max Reps DL in 2:00 (#275/#185) |
Monday, November 11, 2019
| WOD |
| Helen – Set PR Run: 400M American Swing: 21 Pull-Up: 12 3 Rounds for time |
| Gross Strength |
| Row: 2k for time |
Sunday, November 10, 2019
| WOD |
| Mary Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups |
| Gross Strength |
| Back Squat – Spend 10 Minutes establishing 2 RM Rest 3:00 Then Max Reps BSQ in 2:00 (#225/#155) |
Saturday, November 9, 2019
| WOD |
| 4 rounds for time of: 25 Overhead Squats, 115/75 lbs 15 Toes-to-bars |
| Gross Strength |
| BP 5 x 5 E3M |
Friday, November 8, 2019
| WOD |
| Open 20.5 |
| Gross Strength |
| OHS 5 x 2 E3M |
Thursday, November 7, 2019
| WOD |
| :20/:10 x 8 Rest 1 Minute – Complete all 8 intervals for an exercise before moving on to the next exercise Air Squat Ball Slam (#30/#20) AbMat Sit-up |
| Gross Strength |
| TH 10 x 1 OTM |
Wednesday, November 6, 2019
| WOD |
| Ring Push-Up Power Clean and Jerk (#135/#95) Bent-over Row 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time |
| Gross Strength |
| PP 10 x 2 OTM |
Tuesday, November 5, 2019
| WOD |
| Swing: 20 (32kg/24kg) Dumbbell Thruster: 10 (#50/#35) 5 Rounds for time |
| Gross Strength |
| FSQ 5 x 8 E3M |
Monday, November 4, 2019
| WOD |
| Lunge 80’ (No weights) Dumbbell Hang Clean and Press: 50 (#35/#25) Lunge 80’ Dumbbell Hang Clean and Press: 30 Lunge 80’ Dumbbell Hang Clean and Press: 10 For time |
| Gross Strength |
| DL Max Reps in 1:00 (#185/#120) Rest 1:00 5 Rounds |
