Friday 11/19/2021

Strength
1RM Weighted Ring Dip 
*Score = Heaviest Load

Strength 2
Max L-Sit Hold
*Score = Max Time

WOD
"RING POP" 
AMRAP 13: 
3 Strict Ring Dips 
30 Double Unders 
3 Dumbbell Snatches 50#/35#
3 Strict Ring Dips 
30 Double Unders 
6 Dumbbell Snatches 50#/35#
3 Strict Ring Dips 
30 Double Unders
9 Dumbbell Snatches 50#/35#
...
[Add 3 Dumbbell Reps Per Round]
*Score = Total Rounds + Reps

Score Example: If an athlete finishes the Round of 15 Dumbbell Snatches and completes 10 Double Unders into the next Round. . . their score would be 5+13.

Thursday 11/18/2021

Pre WOD
5 Rounds: 
1 Minute Wall Walks (Rx+ = Handstand Walks)
Rest 30 Seconds
1 Minute Alternating Jumping Lunges (Rx+ = alternating pistols)
Rest 30 Seconds

*Score = Total Rounds + Reps (runs = 1 rep)

WOD
“LET’S STAY TOGETHER” 
[Teams of 2]
AMRAP 12: 
200 Meter Partner Med Ball Run 20#/14#
Partners Run Together. Each Partner holds their own Med Ball.
15 Synchro Burpees 

*Score = Total Rounds + Reps

Wednesday 11/17/2021

WOD
“NO SHOES, NO SHIRT, NO PROBLEM” 
For Time [38 Minute Cap]: 
4,000 Meter Bike 
2,000 Meter Row
100 Toes to Bar 

2 Minutes On, 1 Minute Off 
*Score = Time it takes to complete the workout 
If time capped, add 1 second to your time for every missed rep.

Tuesday 11/16/2021

WOD
“TURN & BURN” 
For Time:
3 Rounds: 
15 Double Dumbbell Squats
15 Double Dumbbell Shoulder to Overhead (Rx+ = Handstand push ups)
400 Meter Double Dumbbell Farmer's Carry 

3 Rounds: 
45 Air Squats 
15 Double Dumbbell Shoulder to Overhead 

Dumbbells: (50's/35's)