Tuesday 11/14/2023

WOD
“Dean”
For Time, 30 minute time cap:
30 Handstand Push Ups
40 Toes To Bar
50 Burpees
60 Pull Ups
70 Push Ups
80 Sit Ups
90 Air Squats

Monday 11/13/2023

Strength
3 Snatch Grip Push Press + 1 Overhead Squat:

- Work up to a heavy complex in 10-12 minutes

WOD
"Ted Lasso"
2 sets:
6:00 AMRAP
3x50ft Shuttle Runs
10 Pull-ups
3x50ft Shuttle Runs
15 V-ups

-Rest 3:00 between sets-

* One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score

Saturday 11/11/2023

WOD
"Move for Independence"
Teams of 2
19:19 AMRAP
Partner 1:
Max Meter Row
Partner 2:
2 rounds
11 Burpees over Bar
11 Deadlifts (95/65)
11 Shoulder to Overhead (95/65)

*Switch when the 2 rounds are completed

*Score the AMRAP, comment with total row meters. Note: you must hit at least 3,908 meteters (combined) to RX this workout.

Friday 11/10/2023

WOD
"Open 16.3"
16.3
7:00 AMRAP
10 Power Snatch 75#/55#
3 Bar Muscle Ups

Accessory
"Mayhem Mini-Pump –Arms and Shoulders"
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
10 Incline Dumbbell Curls @ moderate weight – maintain quality
-Rest 2 min between rounds-