Friday 12/03/2021
/WOD
“DEAD INSIDE”
For Time:
55 Deadlifts 225#/155#
55 Toes to Bar
55 Box Jump Overs 24"/20"
55 Double Dumbbell Push Press (50’s/35’s) (Rx+ = Kipping Handstand Push Ups)
Time Cap: 20 Minutes
Thursday 12/02/2021
/WOD
“HANDS TEAM”
Team of 2:
AMRAP 20:
250 Meter Row
40 Double Unders
2 Rope Climbs
Alternate Stations With Partner
*Score = Total Rounds + Reps
Workout Flow:
P1 250 Meter Row
P2 40 Double Unders
P1 2 Rope Climbs
[1 Round]
P2 250 Meter Rope
P1 40 Double Unders
P2 2 Rope Climbs
[2 Rounds]
P1 250 Meter Row
’’’’
Wednesday 12/01/2021
/WOD
“CHANGE OF PLANS”
AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Burpee Pull Ups (Rx+ = Bar Muscle Ups)
9 Double Dumbbell Hang Power Cleans
Rest 5 Minutes
AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Chest to Bar Pull Ups (Rx+ = any chest to bar pull up)
9 Double Dumbbell Front Squats
Rest 5 Minutes
AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Pull Ups(Rx+ = any pull up)
9 Double Dumbbell Push Jerks
Dumbbells: (50’s/35’s)
*Score = Total Rounds + Reps
Tuesday 11/30/2021
/Strength
For Time:
2,000 Meter Row
*Score = Time it takes to complete the workout
WOD
“TUMMY TWISTER”
3 Rounds of. . .
AMRAP5:
Buy In: 75/65 Calorie Bike Erg
In Time Remaining:
Round 1: Max Reps V Ups
Round 2: Max Reps Flutter Kicks
Round 3: Max Reps Russian Twists
*Score = Total Reps
