WOD 11-06-2023 Monday
EMOM 8: M1: 5 Tempo weighted push ups 3011 M2: :20 star plank hold L + :20 star plank hold R -on hand
WOD 12-06-2023 Wednesday
Metcon 5-10-15-20-15-10-5 Burpee plate ground to OH 25kg/15kg *Rest 1 minute between sets TC 20-25
WOD 12-05-2023 Tuesday
5 Rounds: 20 step Farmers carry lunges 50/35 10 DB push press 50/35
WOD 12-04-2023 Monday
Every 2:00 X 5 30 Double unders 15 Hang Power snatches 95/65
WOD 12-01-2023 Friday
“P Party” AMRAP 12: 4 Curtis P’s 115/75 25 sit ups *1 Curtis P = 1 Power Clean + 2 Lunges + 1 Push Press
WOD 12-01-2023 Thursday
4 rounds: 200m burden carry run (KB, DB, Plate, barbell) 12 Push Jerks 135/95 TC 13
WOD 11-29-2023 Wednesday
AMRAP 11: 8 Chest to bar pull ups 16 Front squats 95/65
WOD 11-28-2023 Tuesday
EMOM 20 Min 1: SB lunges (6L/6R) 100/75 Min 2: SB Over Shoulder 100/75 Min 3: 1 Min Heavy Sled Push Min 4: Rest
WOD 11-17-2023 Monday
10->1 DB thrusters 35/20 *3 DB burpees between each set
WOD 11-22-2023 Wednesday
Open 12.1 7-Minute AMRAP of: Burpees to a 6″ target
