Nov
24
Skill
8min AMQRAP
5 MU transitions
2 Wall climbs
:20 L-sit
WOD
40-30-20-10
Cal bike/row
20-15-10-5
Pull-up
Rx
Vest
INT
No Vest
Scaled
Assisted Pull-Ups
Swift
10min AMRAP
16 Renegade rows
20 DB Step-ups
Nov
23
Skill
Pause Back Squats
5x3
WOD100 Double unders
40ft hang snatch lunge - R
40ft hang snatch lunge - L
3 Rounds for time
Rx
50/35
INT
35/25
50 DUs
Scaled
25/15 or lower
3 Attempts then 100 Singles
Swift
150/100 Cal for time
E2M stop and perform
20 Fast mountain climbers
Nov
22
Skill
PWR Clean + PJ + SJ
EMOM for 12min
WOD5 DL
15 Push-ups
20 Med ball cleans
rest 2min
5 Rounds
Rx
AHAP
20/14
INT
AHAP
16/13
Scaled
AHAP
14/10
Assisted Push-Ups
Swift
5 RFQ of
16 KB/DB Reverse lunge (8ea.)
10ea. KB/DB Hollow press
8ea. KB/DB Windmills
Nov
21
WOD4 RFQ of
300ft Farmer's carry
5 TGU ea.
1min Wall sit
25 Hollow rocks
Rx, INT, Scaled
n/a
Swift
50 Strict pull-ups
*For each break stop and perform
50 Singles
10 ea. Side plank hip lifts
Nov
20
WOD
EMOM for 20min
Shuttle run 20, 40, 60, 75ft
10x 1-arm Devils press
15/12 Cal row
20 Wallballs
Rx
60/40
20/14
INT
50/35
16/13
Scaled
20, 40, 60ft
40/30 or lower
12/9 cal row
14/10 or lower
Swift
50 Cal bike
Run 5 laps
50 Cal row
Run 5 laps
50 Slam balls
Run 5 laps
Nov
19
Skill
Snatch + Snatch Balance + OHS
WOD
27-21-15-9
Pull-ups
*Run 400m after each set
Rx
n/a
INT
15-12-9-6
Unassisted
Scaled
Assisted pull-ups
200m Run
Swift
40-30-20-10
DB PP
RKBS
Nov
18
Skill
Bike
:30 Sprint
:90 Mod
WOD
10min AMQRAP
8 Evil wheels
15 Banded lat pulls
20 Banded good mornings
Rx, INT, Scaled
n/a
Swift
In 12min complete
2K row
50 Knee raises
Max rep lunges
Nov
17
Skill
Back Rack Lunges
5x10, E2M
WOD
300/200 cal row for time
*E3M stop and perform push-ups
Rx
8 HSPU
INT
8x Ab mat HSPU 1-2 mats
Scaled
10 Push-Ups
Swift
100-80-60-40-20
Single unders
Flutter kick
+
50cal finisher
Nov
16
Skill
Tempo DL
5x5
WOD
75 Wall balls
200 DUs
75 Wall balls
200 Singles
Rx
20/14 & 16/10lbs
INT
16/13 & 12/8lbs
100 DUs
Scaled
14/10 & 10/6lbs
200 SUs
Swift
100 Goblet squats
*For each break stop and perform
10 Push-ups
20x 1-leg V-ups
Nov
15
Skill
Pause SJs
3 Reps E:90 for 10 rounds
WOD
21-15-9
Toes to bar
DB PP
Box jump
Rx
35/25
20"
INT
30/20
16”
Knee raise + kick
Scaled
25/15 or lower
12”
Knee raise
Swift
7min AMRAP
20 Cal bike
15 KB SDHP
3min rest
7min AMRAP
:20 Front plank
:20 Side plank - R
:20 Side plank - L
20x 1-arm KB swings