11.25.2023 Partner WOD

 
 WOD
"100X"
AMRAP 30
Split Reps Evenly With A Partner..
100 Double Unders or 200 single unders
40 Overhead Squats 95/65. 75/55
30 Bar Facing Burpees
20 C2B pull ups or pull ups
10 Wall Walks

11.24.2023

WOD
Two Cheers for Thanksgiving
For Time
10 calories

2 clean & jerks 135/95  115/75  95/65
10 cals

3 burpee box jumps 24/20"
2 clean & jerks
10 cals

4 deadlifts 135/95
3 burpee box jumps
2 clean & jerks
10 cals

5 bar muscle ups
4 deadlifts 
3 burpee box jumps
2 clean & jerks
10 cals

6 x 50 feet shuttle runs
5 bar muscle ups
4 deadlifts
3 burpee box jumps
2 clean & jerks
10 cals
Rest 3:00 and repeat

11.22.2023

Strength
Block 3- eccentrics
front squats
4 x 3 reps @60X1 at 75%

WOD
"Bird's Eye View"
15:00 EMOM
min 1- 15/12 cals row
min 2- 5 TTB + 5 burpees to a target
min 3- 10 thrusters 75/55  45/35

11.21.2023. Member of the Month

WVV
5:00 AMRAP
10/8 cals choice + 2 snatch (power or squat) 155/105 + 2 ring muscle ups
2:00 rest
5:00 AMRAP 
10/8 cals choice + 3 cleans (power or squat) 185/125 + 3 sHSPU
2:00 rest
5:00 AMRAP
10/8 cals choice + 4 DL 225/185 + 4 pistols each side

11.20.2023

Strength
Block 3- eccentrics
Back squat 4 sets of 1 rep @50X1 at 80%

WOD
"Devil's playground"
for time
100 single arm devil's press 50/35  35/20
E2MOM 10 sit ups

11.19.2023

SWIM WOD

6545 Flying Cloud Drive Eden Prairie

9am

11.18.2023 Partner WOD

WOD
"Rogue Invitational Like"
with a partner- you go I go 
3 rounds each
25 DUs
5 power cleans 185/125

then
3 rounds each
25 DUs
5 squat cleans 185/125

then 
3 rounds each
25 DUs
5 power clean & jerks  185/125