WODS: November 2021

CALENDAR VIEW
Tuesday, November 30 2021
Cora Bora
 Cora Bora 10 minute amrap:
10-12-14-16-18-20....
overhead squat (95/65)
toes to bar
Monday, November 29 2021
Mike T’s Bday wod!
Mike T’s Bday wod!

Mike Ts bday wod!

*5 x Rope climb “Buy In”
25 x Wall ball (20/14) [30/20]
25 x Ring dip
25 x Pistol (13R/12L)
100’ Handstand walk
25 x Pistol (12R/13L)
25 x Ring dip
25 x Wall ball [30/20]
*5 x Rope climb “Buy Out”
*sub 15x strict pull up for rope climb*
*14 minute cap*

Wednesday, November 24 2021
Kimery’s Bday Wod
Kimery’s Bday Wod 10 MIN EMOM
30 x Double Under
[] x Strict HSPU

Then

"Kimeraine"
5 MIN AMRAP:
11 x Squat Snatch (115/75)
22 x Box Jump (24/20)
19 x Burpee
88 x Air Squat

*3 MIN REST*

5 MIN AMRAP:
11 x Clean & Jerk (115/75)
24 x Pull Up
19 x Thruster (115/75)
84 x Double Under
Tuesday, November 23 2021
Dragons hate hot sauce
Dragons hate hot sauce 20 minute every minute on the minute
3 x thruster 
6 x toes to bar
*post load to score*
Monday, November 22 2021
Night Street
Night Street

22 Nov Wod:
12 minute amrap:
21 x overhead squat (95/65)
15 x bar facing burpee
9 x bar muscle ups
*sub c2b or pu for bmu*



Friday, November 19 2021
Dark wing Duck
Dark wing Duck

10 minute amrap:
3 x strict pull up [strict ring muscle up]

9 x Deadlift (225/155) [275/185]

 

Thursday, November 18 2021
Girls gal
Girls gal For time:
21-15-9
Front squat
Bar Facing Burpee
Toes to Bar

*12 mimute cap*
Wednesday, November 17 2021
Rachel Sexton’s Bday wod
Rachel Sexton’s Bday wod

Every 3 minute on the minute fir 21 minutes 
3 x rope climb [5x]
15 x wall ball (20/14) 10/9' [20x]
15 x DB snatch (50/35) [20x]

*if you cannot finish under 3 minutes continue til round us complete then rest til next 3 minute mark*

*sub 9 x strict pull up for rope climbs*

 

Tuesday, November 16 2021
Ryan’s Bday WOD
Ryan’s Bday WOD

For time:
60/48 x cal bike
50/40 x cal row
40 x chest to bar pull up
30 x burpee box jump over (24/20")
20 x thruster (135/95)
10 x Bar Muscle Up
*Run 400m every 5 minute on the minute*
*Does NOT start w/ the run*

*25 minute cap*

Monday, November 15 2021
House Atradia
House Atradia 15 Nov Wod

15 minute amrap;
6 x deadlift (115/85)
6 x hang clean (115/85)
6 x front squat (115/85)
6 x jerk (115/85)
12 x bar facing burpee

Friday, November 12 2021

3 rounds:

50’ HS walk

15 x deadlift (185/125)

Then

3 rounds:

75’ HS walk 

15 x deadlift (225/155)

Then:

100’ HS walk

15 x deadlift (275/185)

*14 minute cap*

*sub bear crawl for handstand walk*

Thursday, November 11 2021
Sarah Sepanski’s BDAY WOD!
Sarah Sepanski’s BDAY WOD!

For Time:
11 x Ring Muscle Up
then:
"Grettel"
10 rounds:
3 x Clean and Jerk (135/95)
3 x bar facing burpee
then:
11 x Ring Muscle Up
then:
"Ingrid"
10 rounds:
3 x Snatch (135/95)
3 x bar facing burpee
then:
11 x Ring Muscle Up
*21 minute cap*


 

Wednesday, November 10 2021
Chimpanzee Riding on a Segway
Chimpanzee Riding on a Segway 12 minute amrap:
20 x air squat 
15 x Toes to Bar
20 x Push Up
Tuesday, November 9 2021
Thousand Hills
Thousand Hills

20 minute emom
3 x strict handstand push up [strict deficit 45/25#]
5 x DB box step over (50/35) [2x 70/50]

*if you cannot finish the round under a minute, finish the round and rest til the top of the next minute*

Monday, November 8 2021
Fire stones
Fire stones

For time:
100/80 x cal bike or row
100 x wall ball (20/14) 10/9'
100/80 x cal bike or row
*if you bike first row second, and vice versa*

*17 minute cap*

Friday, November 5 2021
V for Vendetta
V for Vendetta

For time:
1000/800m row
50 x shoulder to overhead (75/55) [95/65]
10 x Bar muscle up [15x]

*9 minute cap*

Thursday, November 4 2021
2 scoops of raisins
2 scoops of raisins

3 rounds, new round every 7 minutes
100 x double under [125x]
8 x squat clean thruster (115/85) [10x 155/105]
20 x toes to bar [30x]

*if you don't finish in 7 minutes, keep working til round is complete, rest 2:00 and start again.
*Time Cap is 21 minutes*

Wednesday, November 3 2021
Grito
Grito

10 minute amrap:
15 x wall ball (20/14) 10/9' [30/20]

10 x burpee box jump over (24/20")

Tuesday, November 2 2021
Congratulations Sommer and John!!
Congratulations Sommer and John!!

20 minute EMOM
3 x Deadlift 
3 x Wall Walk
*Post load to score*

*if you don't finish under a minute, complete the round and rest til the top of the next minute*

Monday, November 1 2021
“Dia de Los muertos”
“Dia de Los muertos”

1 Nov Wod:
“Dia de Los muertos”
100 x pull up [c2b]
90 x abmat sit-up [ghd]
80 x DB hang clean (50/35) 40r/40l
70 x box jump over (24/20)
60 x wall ball (20/14) 10’
50 x hand release push up [hspu/strict]
40 x DB snatch (50/35)
30 x db facing burpee
20 x DB thruster (10R/10L) (50/35)
10 x ring muscleup
*25 minute cap*

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