November 16th 2023
OVERHANG
AMRAP 20:
30/24 Calorie Row
20 Box Jump Overs
10 Dumbbell Hang Snatch (R)
10 Dumbbell Hang Snatch (L)
FX: 35/25; 20/18
RX: 50/35; 24/20
RX+: 70/50; 24/20
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November 15th 2022
Bench Press
On the 2:00 x 5 Sets:
2 Bench Press > 85%
* Same Weight Across
Down for the Count
For Time:
21-15-9 Thrusters
4-3-2 Rope Climbs (15′)
Time Cap: 8 Minutes
FX: 45/35
RX: 75/55
RX+: 95/65
November 14th 2022
“Country Roads”
AMRAP 10:
1,600 Meter Run
Max Calorie Bike
Rest 4 Minutes
AMRAP 8:
1,200 Meter Run
Max Calorie Bike
Rest 3 Minutes
AMRAP 6:
800 Meter Run
Max Calorie Bike
Rest 2 Minutes
AMRAP 4:
400 Meter Run
Max Calorie Bike
Rest 1 Minutes
AMRAP 2:
200 Meter Run
Max Calorie Bike
RX: As Written
RX+: ECHO
November 11th 2023
“NATE & CHAD” as Partner WOD
AMRAP30
Partner #1
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
Partner #2.
Box Step-ups @ 20″
Time Cap: 30 minutes
FX: 35/26; Strict Pull ups
RX: 53/35; BMU
RX+: 70/53; RMU
November 10th 2023
Clean
On the 2:30 x 5 Sets:
3 Squat Cleans @ 80 – 85%
* Same Weight Across
“Second Wind”
30 Hang Power Cleans
20 Bar-Facing Burpees
1,000 Meter Run
Time Cap: 10 Minutes
FX: 95/65
RX: 115/85
RX+: 135/95
November 8th 2023
Bench Press
On the 3:00 x 5 Sets:
3 Bench Press @ 80 – 85%
* Same Weight Across
“Bundle Up”
AMRAP 10:
5 Pull-ups
30 Double Unders
10 Push-ups
FX: 45 SU
RX: as Written
RX+: C2B
November 7th 2023
Adderall
(3 Rounds for reps)
AMRAP 10:
1 Mile Run
Max Clean and Jerks
Rest 3 Minutes
AMRAP 7:
800 Meter Run
Max Power Snatches
Rest 3 Minutes
AMRAP 4:
400 Meter Run
Max Thrusters
FX: 115/85; 95/65; 75/55
RX: 135/95; 115/85; 95/65
RX+: 155/105; 135/95; 115/85
November 4th, 2023
Squat Clean
On the 2:30 x 5 Sets: 5 Squat Cleans
* Same Weight Across
Achoo!
AMRAP 8:
30 DU (45SU)
3 Power Cleans
3 Front Squats
3 Push Jerks
FX: 95/65
RX: 115/85
RX: 135/95
November 3rd, 2023
Ship Shape
[TEAMS OF 2]
On the 5:00 x 5 Rounds:
30/24 Calorie Row
6 Rope Climbs (15′)
Max Calorie Bike
* You-go-I-go style
RX: ECHO
November 2nd, 2023
Bench Press
On the 2:00 x 5 Sets:
5 Bench Press @ 78 – 82%
* Same Weight Across
“Rahoi”
AMRAP 12:
12 Box Jumps
6 Thrusters
6 Bar-Facing Burpees
FX: 75/55; 20/18
RX: 95/65; 24/20