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Workout 11.29.22

A. Health: Every 2 Min x 6 Sets: 2 Snatch Deadlifts + 2 Paused Below the Knee Hang Power Snatches – Pause for 2 seconds

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Workout 11.28.22

A. Health + Fitness + Performance: 20 Minutes to Complete: 5×4 Front Squats @33×1    B. Health WOD: For Time: 12 Min Time Cap  30

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Workout 11.19.22

A. Health Partner WOD:  20 Min AMRAP: Teams of 3  20 Synchro Elevated Push Ups (Two partners working at a time)  15/12 Cal Bike/ Row

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Workout 11.18.22

A. Health + Fitness + Performance:  20 Min to Find 1RM Bench Press    B. Health WOD: For Time: 12 Min Time Cap  20-16-12-8-4 Ring

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Workout 11.17.22

A. Health + Fitness + Performance: 20 Min to Find 1RM Power Clean    B. Health WOD: For Time: 10 Min Time Cap  30/25 Cal

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Workout 11.16.22

A. Health + Fitness + Performance: 20 Min to Find 2RM Back Squat    B. Health WOD: For Time: 14 Min Time Cap  75 Wall

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Workout 11.15.22

A. Health Partner WOD: 10 Rounds For Time: 25 Min Time Cap  Partners Alternating Rounds  100 Single Unders 5 Shuttle Runs (2x 25’) 12 Single

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Workout 11.14.22

A. Health: 20 Min to Find 1RM Power Snatch:    Fitness + Performance: 20 Min to Find 1RM Squat Snatch:    B. Health WOD: 3

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Workout 11.12.22

A. Health Partner WOD:  For Time: 45 Min Time Cap  30 Burpees 300m run 75 Elevated Push-ups 300m run 100 Walking lunges 300m run 150

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Workout 11.11.22

A. Health + Fitness + Performance:  Bench Press 20 Min to Complete 6 Sets: 3,2,1,3,2,1; Wave Loading   B. Health WOD: Every 3 Min x

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