WOD
Workout 12.2.23
A. Health WOD: For Time: 30 Min Time Cap 30 DB Z-Press (2x 30/20) 60 Alt DB Power Snatches (30/20) 50 Cal Bike 75 Ring
Workout 12.1.23
A. Health + Fitness + Performance: Every 3:00 x 5 Sets: 2.2 Front Squats .= 15 sec Front Rack Hold B. Health WOD: For
Workout 11.30.23
A. Health + Fitness + Performance: 20 Min Time Cap 4 Sets: 10 Strict Press @21×1 – Rest 30 Sec 50’/arm Single Arm Sled Row
Workout 11.29.23
A. Health + Fitness + Performance: Every 1:30 x 10 Sets: 3 Sumo Deadlifts @50% of 1RM @30×1 – 3 second descent – no
Workout 11.28.23
A. Health + Fitness + Performance: In 15 Min: Build to a Heavy Triple Bench Press @20×1 – Rest 1:30 Every 1:30 x 3: 3
Workout 11.27.23
A. Health: Every 2:00 x 6 Sets: (1+1+1) :02 Paused Clean Liftoff to Mid Thigh + Segmented Paused Clean Pull + Power Clean Fitness
Workout 11.18.23
A. Health Partner WOD: For Time: Team of 3 75 Banded Strict Pull Ups (One Person Working) 100 DB Bench Press (2x 25/15) (One Person
Workout 11.17.23
A. Health + Fitness + Performance: Every 3:00 x 5 Sets: 3.3 Front Squats .= 15 sec Front Rack Hold B. Health WOD: 5
Workout 11.16.23
A. Health + Fitness + Performance: 20 Min Time Cap 4 Sets: 10 Banded Strict Press – Rest 30 Sec 100’ Power Sled Row –
Workout 11.15.23
A. Health + Fitness + Performance: 20 Min to Find: 1RM Sumo Deadlift B, Health WOD: 10 Sets: 5/Partner 10 Hanging Leg Raises 10
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