WODS: November 2023

Wod:

Mike Ruffinos Bday wod

24 min AMRAP 

3x DL @275

5x RMU

11x BFB

**E4MOM 400m run. Starts with 400m run. 

*sub 30/24 x cal bike or 35/28 x cal row*

Wod:

House Cup Weekly wod

“Death by 10M "

EMOM do a 10m run, add one rep each minute1,2,3,4,5… til you cannot complete the full set. 

Score = number of completed reps+ the reps on the incomplete round

Ex: 16.16 if you only finished 16 of 17 shuttles

Wod:

8 rounds

8 x hang clean (115/85)

14  x wall ball (20/14)

50 x double under 

14 min cap

5 rounds: 

20 x toes to bar

50’ front rack lunge (2x50/35)

9 x bar muscle up 

House cup weekly Wod 3

20 minute amrap:

1-2-3-4-5-6-7-8-9…

Wall walk

2-4-6-8-10-12-14-16

Box jump (24/20)

3-6-9-12-15-18-21-24

Front squat (95/65)

Boggs bday wod

3 rounds

400m run

15/12 x cal echo bike

20 x DB snatch (50/35)

*12 minute cap*

Amrap 10 min:

20 x air squat

25’ hs walk 

30 x double under

25’ hs walk 

1-2-3-4-5-6-7-8-9-10

Snatch (165/115)

10-9-8-7-6-5-4-3-2-1

Bar muscle up

*e2mom 50 x crossover 

*14 minute cap

Wod:

21-15-9

Kb swing (32/24kg)

42-30-18

V-up

*7 minute cap*

Wod:

E3 min x 6 rounds 

400m run

15 x handstand push-up [strict]

Amrap 10

3 x hang squat clean (165/115)

6 x toes to bar

30 x double under 

Wod:

5 rounds:

15 x deadlift (185/125)

10 x strict pull up

15 x box jump (24/20)

*13 minute cap*

WOD: 

3 Rounds

20/16 cal Echo Bike

15 x burpee box jump  (24/20”)

9 min cap

8 rounds:

E2 minute 

12 x toes to bar

12 x DB snatch

50 x double under

Wod: 

12 minute amrap

4 x hang clean (155/105)

6 x front rack reverse lunge (155/105)

4 x jerk (155/105)

6 x wall walk