WOD
Workout 11.16.23
A. Health + Fitness + Performance: 20 Min Time Cap 4 Sets: 10 Banded Strict Press – Rest 30 Sec 100’ Power Sled Row –
Workout 11.15.23
A. Health + Fitness + Performance: 20 Min to Find: 1RM Sumo Deadlift B, Health WOD: 10 Sets: 5/Partner 10 Hanging Leg Raises 10
Workout 11.14.23
A. Health + Fitness + Performance: 20 Min to Find: 1RM Bench Press B. Health WOD: 2 Sets: 6 Min On / 2 Min
Workout 11.13.23
A. Health: Every 2:00 x 6 Sets: (1+1+1) :02 Paused Clean Liftoff to Below the Knee + :03 Slow Clean Pull + Power Clean
Workout 11.11.23
A. Health Partner WOD: 25 Min AMRAP: 4 Rounds: Partners Alternate Rounds 3 Scaled Wall Walks 6 DB Shoulder to Overhead (2x 30/20) 9 Lateral
Workout 11.10.23
A. Health + Fitness + Performance: 4 Sets: 20 Min Time Cap 8/leg Alternating Landmine Goblet Reverse Lunges – Rest 30 sec 8/leg DB Hip
Workout 11.9.23
A. Health 20 Min Recess to practice: Kicking up to the Wall Wall facing Handstand Hold Handstand Hold Wall Walks Pike Position Shoulder Taps Pike
Workout 11.8.23
A. Health 20 Min to Find: 1RM Power Snatch Fitness + Performance: 20 Min to Find: (1+1) Snatch + OHS B. Health WOD:
Workout 11.7.23
A. Health + Fitness + Performance: 16 Min to Complete: 1) Max Seated Box Jump 2) 3 Min MAX Lateral Skater Jumps (6’) B.
Workout 11.6.23
A. Health + Fitness + Performance: 25 Min to Find: 1RM Back Squat B. Health WOD: 12 Min EMOM: 1) MAX Cal Row 2)
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