WOD: 11/20/19
“Janis Joplin”
5 minutes of DT, 155/105-lbs.
Rest 5 minutes
5 minutes of DT, 135/95-lbs.
Rest 5 minutes
5 minutes of DT, 115/75-lbs.
*DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
WOD: 11/19/19
Back Squat 1RM
“Jimmy Hendrix”
10 minute EMOTM of:
Odd: 4 Muscle-ups
Even: Max Air Squats
WOD: 11/18/19
“Freaky Tah”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Kettlebell Swings, 53/35-lbs.
WOD: 11/17/19
“Bulger”
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135/95 pound Front squat, 7 reps
7 Handstand push-ups
WOD: 11/16/19
“Poison Ivy”
Teams of 3, 30 minute AMRAP of:
1: Run 600m
2: 10 Dumbbell Box Step-ups
10 Dumbbell Thrusters
*Single DB, 50/35-lbs.
3: Row for Max Calories
*Switch when athlete returns from run, start where you left off on AMRAP.
Meal Train for Ralph, Manni, and their new baby!
WOD: 11/15/19
“Two-Face”
Push Press 10-8-6-4-2 reps
Strict Press 10-8-6-4-2 reps
WOD: 11/14/19
“The Riddler”
25 minute AMRAP of:
Run 400m
20 Pull-ups
Run 400m
20 Deadlifts, 225/155-lbs.
Meal Train for Ralph, Manni, and their new baby!
WOD: 11/13/19
Power Clean 5-4-3-2-1 reps
“Bane”
10-9-8-7-6-5-4-3-2-1 reps of:
Double DB Snatch, 35/25-lbs.
T2B
RHABDO (RED)EMPTION: 286 POINTS
BLUE STEEL: 260 POINTS
BABY’S GOT BLACK: 239 POINTS
HULK SMASH, HIS GREENLINESS: 213 POINTS
Meal Train for Ralph, Manni, and their new baby!
WOD: 11/12/19
Front Squat 10-8-6-4-2 reps
“The Joker”
8 minute AMRAP of:
4 Front Squat
4 Shoulder to Overhead
*135/95-lbs.
Meal Train for Ralph, Manni, and their new baby!
WOD: 11/11/19
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings, 70/53-lbs.
