WOD 12-1-22

 Deadlift 5-5-5

A) 3 x 15 back ext
B) 3 x 10 split squat 
C) 3 x 1min dead bug 

WOD 11-30-22

 A) bent over row 3 x 10

B) 1 arm oh kb carry 3 x 30m

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21-15-9
pull-ups 
*5 wall climb after each rd

WOD 11-29-22

 Emom x 18

1) 40m sled (butcher or drag)
2) 8- burpee db box step up
3) 48- double unders

WOD 11-28-22

Fsq 3-2-2-1-1

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10-9-8-7…1
Thruster (95/65)
T2B

WOD 11-23-22

 "Birch"

30/21 cal AAB

20 bar MU

40 DL (225/155)

60 S2OH (115/75)

80 cal row 

100 WB (20/14)

120 ft. HS Walk (sub x2 bear crawl) 

Miss you everyday 💚

WOD 11-22-22

Tabata-

Sit-up 
Shuttle run
Double under 
Dball hold

WOD 11-21-22

 Fsq 5-3-3-2-2

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15-12-9-6-3
Hpcl (135/95)
Burpee box jump (24/20)

WOD 11-18-22

 “I'm Not Dead Yet"

750m row
75- push-up
75- sit-ups
75- air squat
750m run (or row/ski) 

WOD 11-17-22

 Emom x 18

1) 6- Dball over shoulder 
2) 48- DU
3) 60 ft bear crawl

WOD 11-15-22

 OPEN WOD 22.1 

15 min AMRAP-

3 wall climb 

10 DB SN (50/35)

15 box jump (24/10)

*must step down from box 

WOD 11-14-22

 Fsq 5 x 2

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30-20-10
Front rack lunge 
*15 burpee to target after each set of lunges 

WOD 11-11-22

 Partner "Chad"-

1,000 box step-ups for time

*wear weight vest if able 

*scale as needed 

WOD 11-10-22

800 m run 

200 m sled pull

400 m run 

150 m sled pull 

200 m run 

50 m sled pull 

WOD 11-9-22

 Skill work-

A) 4 x 3 wallclimb with shoulder tap
B) 4 x 6 strict pull-up

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4 rds-
12- DB snatch 
12- pull-up 

WOD 11-8-22

 18min AMRAP-

20/16- cal machine 
36- double under 
16- WB (20/14)

WOD 11-7-22

 EMOM x 10- 2 CL *w/ pause at power position 

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OPEN WOD 22.2-

1-2-3-4.... 10-9-8-7....1

DL (225/155)

Bar facing burpees 

WOD 11-4-22

 2 x 5min AMRAP-

5- Dball over shoulder 
50ft Dball carry
10- T2B
*2min rest btw 

WOD 11-3-22

 5 x 30/21 cal AAB

*2min rest 

WOD 11-2-22

 15min to find 1RM Bench Press

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21-15-9
Hang PCL + J (115/75)
Bar facing burpee