11/14 WOD

Nov 13, 20231 min read

AMRAP - 32 Minutes

18/15 - Cal Row

8 - Dumbbell Box Step Over (50/35)

100 Meter Slamball or Sandbag Carry

12 - Box Jump Overs

Then

Tabata

Russian Twist / Hollow Hold

Recent Posts

Tabata #1 Burpees 30s Rest Tabata #2 Wall Balls Then Back Squat 1 x 8 @ 61% 1 x 8 @ 66% 1 x 8 @ 70% 1 x 8 @ 75% Accessory Work Strict...

Strict Press (Build to a heavy set of 3) 5x3 Band Tricep Pulldown 3x15 Then 16 Minute AMRAP: 20 Kettlebell Gorilla Rows 8 Burpees Over...

Power Clean + Split Jerk 4x(2+1) @ 65% - Split Jerk 1-Rep Max 3x(1+1) @ 70% - Split Jerk 1-Rep Max