WODS: November 2023
Wod:
Kimery’s Bday Wod
Amrap 12
2000/1700 m row buy in then
Amrap w/time remaining
3-6-9-12-15-18-21-24….
Hang clean (95/65)
Jerk
Bar Facing Burpee
*score is row time and rounds complete*
Wod:
James Cassanovas bday wod
10 minute amrap:
5 x wall walk
20 x toes to bar
Then, immediately into:
7 min to est heavy C&J
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*
5-10-15-20-25-30-35-40-45...
echo bike cal
line facing burpee
row for cal
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