Monday, Nov 18, 2019


MON 11.11.19
EMOM x 8
12/10 Cal Row
15 Sumo DLHP KB
EMOM x 8
12/10 Cal Row
15 KBS
EMOM x 8
12/10 Cal Row
10 Burpees
EMOM x 8
12/10 Cal Row
15 Goblet squats

Thursday, Nov 14, 2019


11.14.19 Bench Press
Bench press
5×5, 4×4, 3×3, 2×2, 1×1

Team up 2 or 3 per bench

THU 11.14.19 WOD 2
2 RFT (Teams of 2 or 3)
200m run
10 Bench Press 185/135

Wednesday, Nov 13, 2019


WED 11.13.19 WOD 1
4 RFT (12min cap)
15/12 cal Bike
40 DU

– 2min rest –

WED 11.13.19 WOD 2
4 RFT (12min cap)
15/12 cal SkiErg
15 Burpees

– 2min rest –

WED 11.13.19 WOD 3
4 RFT (12min cap)
200m Run
15 ring dips

Tuesday, Nov 12, 2019


TUE 11.12.19 Front Sq
Front Squats (off the rack)
5×5, 4×4, 3×3, 2×2, 1×1

Team up 2 or 3 per rack

TUES 11.12.19 WOD 2
2 RFT (Teams of 2 or 3)
40 Cal SkiErg
30 Front Squats 135/105