WOD

Saturday – 221203

Conditioning In teams of 2… Complete as many rounds and reps as possible in 10 minutes of: 100m Sprint 5 Burpees 10 Deadlift (185/125) –

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Friday – 221202

Conditioning “Partner Cindy” In teams of 2, complete as many rounds and reps as possible in 20 minutes of: 5 Pull Ups 10 Push Ups

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Thursday – 221201

Conditioning In teams of 2, alternate complete rounds to complete as many rounds and reps as possible in 30 minutes of: 30 Double Unders 20

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Wednesday – 221130

Conditioning In teams of 2, with only 1 partner working at a time, complete the following for time: Row 1200m – switch every 30 pulls

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Tuesday – 221129

Conditioning In teams of 2, complete as many rounds and reps as possible in 25 minutes of: 20 Plate Box Step Ups (Step Ups w/o

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Monday – 221128

Conditioning In teams of 3, complete as many rounds and reps as possible in 15 minutes of: 15 Calorie Row15 Dumbbell Push Press (50’s/35’s) Note:

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Saturday – 221126

Conditioning “Thanksgiving with the Girls” For time: Angie’s House 20 Pull Ups 20 Push Ups 20 Sit Ups 20 Air Squats Helen’s House Run 400m

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Monday – 221121

Conditioning Complete as many rounds and reps as possible in 3 minutes of: 3 Front Squats (155/105) 6 Handstand Push Ups 9 Pull Ups Note:

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Saturday – 221119

Conditioning For time: Row 1000m Into… 4 rounds of… 21 Push Ups 14 Alternating Front Rack Lunges (115/75) 7 Hang Power Cleans (115/75) Into… Row

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Friday – 221118

Strength Every 4 minutes for 5 sets, complete: Heavy Thruster x 5 reps – increase load as possible GHD Sit Up x 10 reps Conditioning

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Thursday – 221117

Strength 15 minutes to establish a 3RM Front Squat Conditioning “West Metro Benchmark Test 2” 4 rounds for time of (12 min cap):18 Wall Ball

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Wednesday – 221116

Strength For time: Row 2000m Conditioning Complete as many reps as possible in 17 minutes of: 2-4-6-8-10-etc… Hang Power Snatch (95/65) 2-4-6-8-10-etc… Toes to Bar

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Tuesday – 221115

Strength 12 minutes to establish a single heavy Power Clean for the day Conditioning In 2:30, complete as many reps as possible of: 10 Power

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Monday – 221114

Conditioning “Cindy” Complete as many rounds and reps as possible in 20 minutes of:5 Pull Ups10 Push Ups15 Air Squats *compare to 220926 ……….  

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Saturday – 221112

Conditioning “West Metro Chipper” For time: 100 Abmat Sit Ups 90 Walking Lunges 80 Push Ups 70 Box Jumps (24″/20″) 60 Pull Ups 50 Squat

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Friday – 221111

U.S. Army Staff Sgt. Aaron N. Holleyman, 27, of Glasgow, Mississippi, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky,

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Thursday – 221110

U.S. Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Florida, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor

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Tuesday – 221108

Strength Each for time: 50/40 Calorie Row 40/32 Calorie Row 30/24 Calorie Row 20/16 Calorie Row 10/8 Calorie Row Conditioning Complete as many rounds and

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Monday – 221107

Strength Every 2 minutes for 6 sets, complete: Hang Power Clean + Power Clean + Push Jerk – increase load as possible – Conditioning 3

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Saturday – 221105

Conditioning 8 rounds for time of: 100m Farmer Carry (50’s/35’s) 10 Thrusters (95/65) 100m Farmer Carry (50’s/35’s) 10 Pull Ups *compare to 201024

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Thursday – 221103

Strength Every 5 minutes for 3 sets, complete:Deadlift x 5 repsAlternating DB Curl x 5 reps/armBanded Triceps Pushdown x 20 reps Conditioning 4 rounds for

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Wednesday – 221102

Strength Every minute on the minute for 16 minutes, complete:Minute 1 – 12 Box Step UpsMinute 2 – 5 Pull Up NegativesMinute 3 – 2

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Tuesday – 221101

Strength Every 4 minutes for 4 sets, complete:Front Squat– 6 reps @ 70%– 6 reps @ 80%– 3 reps @ 90%– 2 reps @ 95%

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Monday – 221031

Strength For time: Row 1500m Conditioning For time: 10 Burpees 31 KB Swings 10 Burpees 31 Box Jumps 10 Burpees 31 Push Press 10 Burpees

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Saturday – 221029

Conditioning “Team Halloween” In teams of 2, complete the following for time: 75 Box Jumps (20”)50 Pull Ups100 Thrusters (45)50 Toes to Bar75 Box Jumps

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Friday – 221028

Strength Every 2 minutes for 5 sets, complete:3 Straight-arm Clean Pulls + 1 Power Clean – increase load as possible – Conditioning “The Chief” Complete

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Wednesday – 221026

Strength Every 2 minutes for 5 sets, complete:Overhead Press x 3 reps – increase load as possible – Conditioning 3 rounds NOT for time of:2

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Tuesday – 221025

Strength Every 4 minutes for 4 sets complete:8 Inverted Row12 Bar Dips16 Goblet Squat Conditioning For time:21 Handstand Push Ups75 Double Unders5 Wall Walks75 Double

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Saturday – 221022

Conditioning “Christine Meets Helen” 3 rounds for time of: Row 500m 12 Bodyweight Deadlift 21 Box Jumps (24″/20″) Run 400m 21 KB Swings (55/35) 12

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Friday – 221021

Strength 2 sets, each for time of: Row 1000m – rest 5 minutes – Conditioning Every 90 seconds until failure, complete: 3 Shuttle Runs (5m

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