top of page
    • Nov 15, 2022
    • 1 min read

11/16 WOD

Warm-up for the following:


5 Rounds For Time

400 Meter Run

30 AbMat Sit-ups

15 Deadlifts @ 70% 1-Rep Max


Then


EMOM -12 Minutes

Minute #1 - :30s Hollow Rocks

Minute #2 - :30s Plank Shoulder Taps

Minute #3 - 5/5 Deadbugs

Minute#4 - 30 Heelovers

20 views0 comments

Recent Posts

See All

4x - 6 Deadlifts @ 70% 1-Rep Max 6 Box Jumps After Each Set Then Snatch Grip Push Press + Overhead Squat 3x(3+3) 3x(2+2) 2x(1+1) Then 5 Rounds (2min work/1 min Rest) 21/18 Cal Row Max Devil's Press wi

1000 Meter Row Rest 1 Min 5 Rounds 200 Meter Row Sprints :30 Seconds Rest Rest 2 Minutes 1000 Meter Row Then Hang Squat Clean + Split Jerk 5x(1+1) @75% C&J 1-Rep Front Squat 5 x 2 Heavy

24 Minute Ladder 3-6-9-12-15-18-21-24-27-30 -Box Jumps -Dumbbell Snatches -Pike Push-ups Then 3 Rounds 15 Toe Touches 15 Side Plank Hip Touch Right 15 Side Plank Hip Touch Left Rest as needed between

bottom of page