SAT26NOV2022

WOD Warm-up2 Minutes on Rower, then into Dynamic Stretches 2 Sets20sec High Effort Row (80-90%)6 DBall Kang Squats15sec Chin-up Hold @ topRest :45-1:00, then repeat ConditioningIn Teams of 2, AMRAP in 12 minutes, partners alternating movements:10 Alternating DBall...

WED23NOV2022

WOD “Thanksgiving with the Girls” For Time:”Angie’s” House20 Pull-Ups20 Push-Ups20 Sit-Ups20 Air Squats “Helen’s” House400 meter Run21 Kettlebell Swings (53/35)12 Pull-Ups “Fran’s” House15 Thrusters...

TUE22NOV2022

WOD Warm-up2 Sets8 Wall Angels (slow and controlled)6 Push-up into Downward Dog2 Wall Walks (paused at top)​​​​​​​50 Single Jump Rope Strength4 Sets (40-50% of 1RM)4 Paused Power Jerk (2sec hold in the dip)Rest 1-2 minutes between working sets *(RPE 6-7) focusing...

MON21NOV2022

WOD Warm-up2 Sets12/10 Calorie Bike5 Empty BB Kang Squats (at rig)10 BB Thruster15 Body Rows Strength2 Working Sets (40-50% of 1RM)10 Back Squats (20X0) *2 Working sets, starting around 40-50% (RPE 6-7) ConditioningFor Time:1500m/1000m Bike12 Prisoner Box Step...

SAT19NOV2022

WOD Warm-up3 Sets10 Single Arm KB Swing + 6 KB Windmill (e/arm)5 No Jump No Clap Burpee8/6 Calorie Row SprintRest 30sec, then repeat ConditioningIn Teams of Two, 8 Rounds for Time, partners alternating rounds:10 Toes to Bar10 KBS (53/35) | (70/53)10 Burpee | Burpee...