WOD

11.24.2021 WORKOUT OF THE DAY

November 23, 2021
WOD "TOSH.ROW" Teams of 2 3 Rounds For Time: 250 Meter Row + 3 Power Cleans 500 Meter Row + 5 Power Cleans 750 Meter Row + 7 Power Cleans Barbell: (155/105) [Kilos = 70/48] *Score = Time it takes to complete the workout Workout Flow: P1 250 Meter Row + 3 Power Cleans (P2 Rests) P2 250 Meter Row + 3 Power Cleans (P1 Rests) . . . P1 500 Meter Row + 5 Power Cleans (P2 Rests) P2 500 Meter Row + 5 Power Cleans (P1 Rests) . . . P1 750

11.23.2021 WORKOUT OF THE DAY

November 22, 2021
WOD PART 1a: STRICT PRESS 4 sets of 10 Strict Press *Score = Sum Total Load PART 1b: STRICT PRESS 1 set of 10+ Strict Press *Score = Total Reps PART 2: "HIDE & SEEK" 27-21-15-9: Box Jump Overs (24"/20") Thrusters (95/65) *Score = Time it takes to complete the workout. MOBILITY 1:00 Seated Quad Stretch (each side) AFTER CLASS 3 Sets For Quality: 30 Second Handstand Hold On Wall 60 Second Wall Sit Directly Into… 3 S

11.22.2021 WORKOUT OF THE DAY

November 21, 2021
WOD “GOOD GRIEF” 5 Rounds x AMRAP 3: 4 Devil's Press (50's/35's) 6 Toes to Bar 24 Double Unders Rest 1 Minute Between Rounds *Score = Sum Total Rounds + Reps MOBILITY 1:00 Kneeling Forearm Stretch (0:20 fingers facing knees, 0:20 fingers side to side, 0:20 tops of hands down) 1:00 Child’s Pose AFTER CLASS 3-5 Sets For Quality: 150-ft. Plate Carry or Front Loaded Carry 1:00 Hip Extension Hold 0:50 Dead Hang From Pull-up Ba

11.19.2021 WORKOUT OF THE DAY

November 18, 2021
WOD PART 1: Weighted Ring Dip 1RM Weighted Ring Dip *Score = Heaviest Load PART 2: "RING POP" AMRAP 13: 3 Strict Ring Dips 30 Double Unders 3 Dumbbell Snatches (35/20) 3 Strict Ring Dips 30 Double Unders 6 Dumbbell Snatches (35/20) 3 Strict Ring Dips 30 Double Unders 9 Dumbbell Snatches (35/20) ... [Add 3 Dumbbell Reps Per Round] *Score = Total Rounds + Reps Score Example: If an athlete finishes the Round of 15 Dumbbell Snatch

11.17.2021 WORKOUT OF THE DAY

November 16, 2021
WOD “NO SHOES, NO SHIRT, NO PROBLEM” For Time [38 Minute Cap]: 4,000 Meter Bike 2,000 Meter Row 100 Toes to Bar 2 Minutes On, 1 Minute Off *Score = Time it takes to complete the workout If time capped, add 1 second to your time for every missed rep. MOBILITY 1:00 Straddle Stretch AFTER CLASS 5x1 Deadlift After every set. . . 0:30 Side Plank (each side) 0:30 Banded Clamshells (each side)

11.16.2021 WORKOUT OF THE DAY

November 15, 2021
WOD “TURN & BURN” 3 Rounds: 15 Double Dumbbell Squats 15 Double Dumbbell Shoulder to Overhead 400 Meter Double Dumbbell Farmer's Carry 3 Rounds: 45 Air Squats 15 Double Dumbbell Shoulder to Overhead Dumbbells: (35's/20’s) *Score = Time it takes to complete the MOBILITY 1:00 Child’s Pose with Reach Through (L/R) AFTER CLASS 3x3 Front Squat After every set for quality. . . 10 Single Dumbbell High Plank Pull Throughs

11.15.2021 WORKOUT OF THE DAY

November 14, 2021
WOD PART 1: Heavy 3 Power Snatch Build to A Heavy Set of 3 Power Snatch *Score= Heaviest Load PART 2: "I GOT OPTIONS" [On the 0:00] 9-6-3: Power Snatches (95/65) Burpee Box Jump Overs (24"/20”) [8 Minute Time Cap] [On the 10:00] 12-9-6: Power Snatches (75/55) Box Jump Overs (24"/20") [8 Minute Time Cap] [On the 20:00]: 15-12-9: Power Snatches (65/45) Bar-Facing Burpees [8 Minute Time Cap] MOBILITY 1:00 Seated Quad Stret

11.12.2021 WORKOUT OF THE DAY

November 11, 2021
WOD PART 1: [COMPETE] Max Unbroken Strict Handstand Push Ups On the 1:30 for 5 Rounds Max Unbroken Strict Handstand Push Ups *Score = Total Reps PART 2: "DANCE WITH THE DEVIL" 15-12-9-6: Devil's Press (50's/35's) Calorie Row *Women Row Same Calories Directly Into... 6-9-12-15: Dumbbell-Facing Burpees Calorie Row *Women Row Same Calories *Score = Time it takes to complete the workout. MOBILITY 1:00 Forward Fold AFTER CLASS

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