Monday 11/07/2022

WOD
"Electric Triangle"
10 Rounds For Reps:
Minute 1: Calorie Row
Minute 2: Calorie Bike
Minute 3: Shuttle Runs
Minute 4: Rest

*Score = Total Reps

Saturday 11/05/2022

WOD
"Lethal Linda"
[Teams of 3]
AMRAP 5: Deadlifts 275#/185#
AMRAP 5: Bike Calories
AMRAP 5: Bench Press 135#/95#
AMRAP 5: Bike Calories 
AMRAP 5: Cleans 135#/95#
AMRAP 5: Bike Calories

* One Person Working At A Time
*Score = Total Reps

Friday 11/04/2022

Strength
Back Squat
Build to a Heavy Set of 10

*Score = Heaviest Load

WOD
"NEGATIVE NANCY"
For Time:
21 Overhead Squats 95#/65#
800 Meter Run
18 Overhead Squats 95#/65#
600 Meter Run
15 Overhead Squats 95#/65#
400 Meter Run
12 Overhead Squats 95#/65#
200 Meter Run
9 Overhead Squats 95#/65#

Thursday 11/03/2022

WOD
"Devilish"
AMRAP 20:
10 Dumbbell Box Step-ups
15 Single Arm Devil's Press
20 Dumbbell Box Step-ups
15 Single Arm Devil's Press
30 Dumbbell Box Step-ups
15 Single Arm Devil's Press
40 Dumbbell Box Step-ups
15 Single Arm Devil's Press
50 Dumbbell Box Step-ups
15 Single Arm Devil's Press
...
Add 10 Dumbbell Box Step-ups Each Round
Box: (24"/20")
Dumbbell: 50#/35#

*Score = Rounds + Reps