top of page

WOD Week of 11/8/21


For Time:

15-12-9-6-3 Reps

Power Cleans (135/95#)

Bar-Facing Burpees

Pre-Workout Skill

Build to a heavy Power Clean + Hang Power Clean


5 Rounds For Time:

50-ft. Handstand Walk

150-ft. DB Front Rack Carry (50/35#)

200m Backwards Run

Pre-Workout Skill

7 Sets For Load

2 Strict Presses


5 Sets For Load:

5 Back Squats

Post-Workout Skill

For Time:

3:00 L-sit

*Every time you break perform

12 Barbell Bent-over Rows


13 Rounds For Time:

8 Strict Pull-ups

26 Box Step-ups (24/20in)

21 Burpees

*wear vest if doable


Every 4:00 for 7 Sets

200m Sprint

Post-Workout Skill


100 weighted sit-ups (35/25#)

*every time you break perform

30s arch-up hold


For Time:

1200/900m Row

80 Toes-to-Bar

10 Rope Climbs (15/10ft)

Post-Workout Skill


50 Alternating Weighted Pistol Squats


3 Sets x 10 DB Split-Squats/Leg

208 views0 comments

Recent Posts

See All

WOD: Week of 4/25

MONDAY AMRAP 12: 10 burpees 25 double-unders Post-workout: 6 sets for load: 3 shoulder presses from the floor – Rest 1:00-1:30 between sets. TUESDAY For time: 1:00 max calorie row 150-m farmers carry

WOD: Week of 4/11

MONDAY 5 rounds for time of: 800-m run 30 KB swings (53/70 lb) 30 pull-ups TUESDAY 7 sets for load: 1 front squat Post-workout: 5 sets: 10 KB side bend/side 1:00 double KB front-rack hold WEDNESDAY Fo


bottom of page