Daily WOD

11/24 Warm Up 2 Rounds 5 inch worms 20sec partner pnf pec 10 cat cow Skill NONE WOD 623 6 Rounds for time with partner 6 syncro burpees 23 American Swings (70/53) 6 syncro burpees 23 Push Ups 6 syncro burpees 23 Box Jumps Burpees are done together, all other reps may be split up…

11/23 L2 Warm Up 2 Rounds 10 banded GM 10 Hamstring Nerve Glide 20 S HS hold Skill None Partner WOD 5 RFT 40 Cal Row 40 Deadlift (185/135) 40 Toes on Box Push Ups (24/20) L1 Front squat 5×5 Press 5×5

11/22 L2 Warm Up 2 Rounds 10 plank to pike on rower 10 Wall angels 20s Lax Ball Scap Skill Single Arm Press 3×12 (per side) Keep these light, athletes should only increase as they are able to complete each set unbroken They may rest between sides, but should not break up or alternate limbs…

11/21 L2 Warm Up 2 Rounds 10 Banded Good Morning 10 Hamstring Nerve Glide 10 Snatch Grip RDL (45/35) Skill Bulgarian Deadlift (Barbell) 3×12 (per side) WOD Alt. EMOM 12 ODD: 2-4-6-2-4-6 Bear Complex (choose weight) EVEN: 40 Double Unders L1 2k row finisher complete 6 mins of planking. break up as needed

11/20 L2 Warm Up 2 Rounds 10 Pike Pulse 10 Cat Cow 10 PVC Pass Through Skill None WOD For TIme Row 1500m 30 Strict toes to bar 30 Russian Swings (70/53) 100m Single arm farmers carry (R)(70/53) 100m single arm farmers carry (L) 1000m Row 20 Strict Toes to bar 20 Russian Swings (70/53)…

11/19 L2 Warm Up 2 Rounds 10 archer push up 20s PNF Pec (with partner) 10 1 arm high pull Skill Single Arm Bench Press 3×12 (per side) WOD AMRAP in 12 minutes 10 Thrusters (75/55) 8 lateral bar Burpees 10 Elevated Ring Rows L1 12 min AMRAP 200m row 10 push ups 10 box…

11/18 L2 Warm Up 2 Rounds 10 lateral box step up 20 Lateral Step Overs 10 1/2 kneeling Kb bottom up press Skill Front Rack Step Up 3×12 (per side) Box Set to just above knee height WOD 5 Rounds for Time 20 DB Suitcase DL (10R/10L)(50/35) 20 Double Unders 20 DB Overhead Squat (10R/10L)…

11/17 L2 Warm up 3 rounds 10 single leg squat to box 5 inch worm 20 squat thoracic rotaition Skill none WOD For time Row 5000m Rest 5min Row 2000m

11/16 L2 Warm up 2 Round 10 Reverse Lunge and twist 10 squat thoracic rotation 10 inch work with push up Skill None WOD 3 Rounds For Time Partner A: 20 Burpees Partner B: 30 Wall Balls (20/14) Partner A: 30 Wall Balls (20/14) Partner B: 20 Burpees Partner A: 20 Strict Dips Partner B:…

11/15 L2 Warm up 2 Rounds 10 banded Good Morning 10 banded standing knee raise 10 Shoulder Taps Skill 3 Rounds 10 Barbell Good Morning 10 Pike Pulse 1 min OH Plate Hold WOD For TIme 100 Abmat Situps 50 Cal Row 100 Superman Rocks 50 Cal Row L1 10 min EMOM Even 10 air…