WOD'S

Nov
18
Skill & WOD 11/19/19


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Skill






E2M for 5 Rounds


15 Double RKBS


10 KB FS


WOD


Team ski re-lay 15min






*Each time you come off the ski do
30 Med ball step-ups


Rx


20"


20/14


INT


16"


14/10


Scaled


12”


Bodyweight step-ups



Swift


Lift:


3 Rounds of 10 ea.


Upright rows & 1-arm press






Breathe:


Tabata (x15 total)


-Jumping pull-up


-Slam balls






- Air squats

















Nov
17
Bring A Friend 11/18/19


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Skill


Back squats


33X0


5x3



WOD
20min AMRAP


Partner workout






P1: Max calorie row


P2: 20 Jumping pull-ups


20 DB PP


1x Shuttle run


Rx


40/30


INT
30/20


Scaled


20/15 or lower



Swift


15min Partner AMRAP






Shuttle run


15 DB PP


15 RKBS












Nov
16
Sunday Funday 11/17/19


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Skill






Snatch pull + PWR + Snatch + OHS



Swift


E2M for 5 rounds


15 wall balls


15/12/9 Cal Row









Nov
15
Rehab Saturday 11/16/19


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WOD



15min EMOM (alt.)


15 Box jumps


15 T2B






15 Slam balls


Rx


24/20


50/40


INT


20/16


T2B attempts


40/30


Scaled


16/12


Knee raises


30/20 or lower



Swift


33-27-21-15-9






Cal of athlete's choice


*1 shuttle run after each set
20, 40, 60, 75ft










Nov
14
Skill & WOD 11/15/19


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Skill



12min AMQRAP






8 Strict pull-ups
20 Banded pull-a-parts


:20 L-sit
10 Parallette push-ups


WOD
4 RFQ






Back squats x8
DB RDLs x10
DB Reverse lunges x8ea


Rx, INT, Scaled


Moderately Heavy


Swift






15min Team ski-relay


Each time the skier comes off the ski perform
15 Goblet squats


15 Knee Raises















Nov
13
Skill & WOD 11/14/19


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Skill



100 RKBS For Time


WOD
Partner workout


50 PJ


100/75 cal bike


40 PJ


100/75 cal bike


30 PJ


100/75 cal bike


Rx


115-145-175/73-93-113


INT


95-125-145/63-83-103


Scaled


75-95-115/53-73-83 or lower



Swift


5 Rounds not for time


20 DB Walking lunges


15 DB BP






15 Ring rows







Nov
12
Weight Vest Wednesday 11/13/19


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Skill



FS Complex


5x3 (33X0)


WOD


30 Wallballs


15 Dips






3 Rounds


Rx


Vest


20/14


INT


No vest


20/14


Scaled


16/13 or lower


Assisted dips or box dips



Swift


Partner workout


18min AMRAP


100cal bike


50cal Row






25 Devil's presses










Nov
11
Skill & WOD 11/12/19


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Skill



Deadlifts


7x2


WOD


400 DUs for time


*for each trip perform 15 Sit-ups


Rx


n/a


INT


200 DU


Scaled


400 Singles



Swift


Lift:






4 rounds of


:15 ea


Banded walk right


Banded walk left


Banded squats


Rest






Breathe:
50 Singles
10 Slam balls
5 Burpees Rest


:30
As many rounds as possible in 10min










Nov
10
Skill & WOD 11/11/19

WOD


Partner Hero WOD


"Ned"






7 Rounds of
22 Back squats


1000m Row


Rx


BW
INT


165/108


Scaled


135/93 or lower



Swift


30-20-10


KBS


Sit-ups


DB PP







Nov
09
Sunday Funday 11/10/19


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WOD
20.5


Rx, INT, Scaled


n/a



Swift


In 12min complete


1000m Row then,


AMRAP






10 Push-ups


20 Wallballs