WODS: November 2022

30 Nov Wod: TONY'S FAREWELL WOD

AMRAP 15

3 x Burpee Ring Muscle Up

6 x Box Get OvER (48/40")

12 x DB Snatch (50/35)

E3 min: 12 x toes to bar

*start w/ toes to bar*

For time: 

50ft HSW (25ft increments)

26 x Pistol

26 x Ring Dip

26 x Wall Ball (30[20)

26 x Sit ups (PVC)

50ft HSW

26 x Sit up (PVC)

26 x Wall Ball (30/20)

26 x Ring Dip

26 x pistol

50’ HSW

12 minute cap

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

3 ROUNDS For Time:

40/32 x CAL Row

30 X Wall Ball (20/14) 10/9'

20 X Toes to Bar

10 & Bar Muscle Up

* 18 minute CAP *

5 ROUNDS

80 x Double Under
16 X DEADLIFT (225/155)
16 x HSPU

* 13 minute CAP *

21 November Wod:
12 minute amrap:
3-6-9-12-15-18…
bar facing burpee
chest to bar pull up
overhead squat (95/65)

For time:
10 x Wall walk
20/16 * CAL Bike
20 × Burpee Box Jump OvER (24/20)
20/16 x cal row
10 x wall walk
20/16 x cal bike
20 x burpee box jump over 
20/16 x cal row
10 x wall walk
*13 minute CAP*

17 November Wod:
10 rounds for time:
12 x medball clean (20/14)
9 x push press (96/65)
6 x strict pull up
*14 minute cap*

15 minute amrap:
40 x double under
5 x snatch (2x50/35 24/16kg)
4 x devils press (2x50/35 24/16kg)
3 x hang squat clean (2x50/35 24/16kg)
*teams of 2, synchro double unders, split reps on DB, one partner does dead hang while other partner is on the dumbbells*

For time:
50/40 × CAL Row
40x DEADLIFT (185/125)
30 × BAR FACING Burpee
50 × Ring Dip
30 x Bar Facing Burpee
40 × DEADLIFT (185/125)
50/40 × CAL Bike

*22 minute CAP*
* Start with row or bike*

14 November Wod:
Amrap 9 minutes
15 x thruster (95/65)
7 x ring muscle up

Sarah Sepanski’s bday wod
To 9 minutes
2 rounds:
9 x snatch (95/65)
12 x chest to bar
2 rounds:
7 x snatch (135/95)
12 x chest to bar
2 rounds:
5 x snatch (185/125)
12 x chest to bar
To 12:00
3 x snatch (225/155)
12 x chest to bar
To 15:00
1 x snatch (255/175)
12 x chest to bar

10 Nov Wod:
For Time:
50 - 40 - 30 - 20 - 10
Wall Ball (20/14) 10/9'
150 - 125 - 100 - 75 - 50
Double Under
*13 minute cap*

9 Nov WoD.
10 minute AMRAP:
9 x Box Jump (24/20)
15 × Push up
9 x Deadlift (185/125)

8 November wod:
8 ROUNDS:
200 m
3x Ring Muscleup Complex
*20 min cap*

complex = 1 x ring muscle up + 2 ring dips

For time: 5 sets
2 rounds:
7 x clean
10 x toes to bar
7 x bar facing burpee
*after 2 rounds weight increases*
men: 95/135/185/225/275
women: 65/95/125/155/185
*15 minute cap*

4 November Wod:
12 minute AMRAP:
8 x Burpee box jump over (24/20)
12 x Toes to Bar
8 x thruster (2x50/35) (2x24/16kg)

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min

"Heavy Grace"
30 x clean and jerk (225/165)
*10 minute cap*

I Nov Wod:
'"Cullen's B-DAY WoD!'"
For Time:
30 × DEADLIFT (135/95)
800m run
30 × DEADLIFT (185/125)
800m Run
30 × DEADLIFT (225/155)
800M Run

*22 minute CAP*