Blog

Nov
24
Skill & WOD 11/25/20



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 & WOD 11/24/20



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 & WOD 11/23/20



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
Sunday Funday 11/22/20



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
Rehab Saturday 11/21/20


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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 & WOD 11/20/20


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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 & WOD 11/19/20


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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 & WOD 11/18/20


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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 & WOD 11/17/20


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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 & WOD 11/16/20


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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