WOD-

As many rounds as possible in 10:00 of
7 Box jump overs 24″(20″)
14 Eye level kettlebell swings 70#(53)
10 x 10 Meter shuttle sprint

Rest 5:00 then

As many rounds as possible in 10:00 of
10 Alternating step ups 20″(20″) with dumbbells 40#(25#)
10 Devil’s press 40#(25#)

After party:

1 min plank hold
1 min right side plank hold
1 min left side plank hold
Rest 1 min
:45 plank hold
:45 right side plank hold
:45 left side plank hold
Rest :45
:30 plank hold
:30 right side plank hold
:30 left side plank hold

WOD-

Every 1:30 x 10
1 Behind the neck push press @ 80% of 1 rep overhead squat

Rest ~ 4:00 then,

Every 2:00 x 8 sets
2 Overhead squats @ 5 – 10 # heavier than last week (11/10/2022)

After party:
3:00 – 5:00 easy bike or row
3 – 5 rounds for quality of
20 Banded pull aparts
20 Banded pass thrus
:30 Hang from pull up bar
1:00 Upper thoracic foam roll with roller and PVC pipe

No workout after today’s lifting. Focus on the lifts and then recovery after

WOD-

For time:
Row 2000 meters
40 Ab mat sit ups
Row 1500 meters
10 Rope climbs
Row 1000 meters
40 Ab mat sit ups
Row 500 meters

After party:

Crossover Symmetry Recovery Protocol

WOD-

7 Rounds for time:
10 Push press 115#(75#)
10 Burpees over the bar

Rest 2:00 then

2:00 for calories on machine of your choice

Scores = Time for part 1 and calories for part 2

WOD-

Every 1:30 x 8
2 Snatch grip deadlifts + shrug @ 130% of 1 rep power snatch

Rest 4:00 then,

Every 1:30 x 8
1 Muscle Snatch + 1 power snatch with :02 pause in receiving position
@ 70% – 75% of 1 rep power snatch

Rest 4:00 then,

3 Rounds for time of:
12 Wallballs
14 Deadlifts 135#(95#)
40 Double unders

RECOVERY WORKOUT OF THE WEEK-

This can be done any day during any class you’d like to come to.

3 x 7:00 on the rower with 1:30 rest between
Keep rows at a conversation pace or if you have a heart rate
montior keep your HR below 140

3 – 5 rounds for quality of
20 Air squats :02 down and :02 up
10 Push up negatives, snake back up to top
10 Shoulder press 45#(35#) with :03 – :05 negative on each rep

Reminder that there is a FREE Mobility Seminar after today’s class.  Please sign up in MBO so we know to expect you.  Everyone is welcome so feel free to bring your friends and family.  

WOD-

6-8-10-12-10-8-6
Dumbbell bench press or floor press 40#(25#)
Strict ring dips
*After each set:
Row, bike, or ski for :20

**Score = total calories

WOD-

With a partner:

With a 12:00 clock
Run 1400 meters
As many rounds as possible of
12 Deadlifts 95#(65#)
9 Hang power cleans 95#(65#)
6 Shoulder to overhead 95#(65#)

Rest 2:00, then

With a 10:00 clock
Run 1200 meters
As many rounds as possible of
12 Deadlifts 135#(95#)
9 Hang power cleans 135#(95#)
6 Shoulder to overhead 135#(95#)

Rest 2:00, then

With a 8:00 clock
Run 1000 meters
As many rounds as possible of
12 Deadlifts 155#(105#)
9 Hang power cleans 155#(105#)
6 Shoulder to overhead 155#(105#)

1 person works, 1 person rests.
Break up however you want

WOD-

For time:
50(40) Calories on the bike
50 Eye level kettlebell swings 53#(35#)
50(40) Calories on the ski erg
50 Pull ups
50(40) Calories on the rower
50 Burpees to a target
50(40) Calories on machine of your choice

40:00 Time cap

After party:
5:00 easy bike or row
2:00 slow and controlled air squats
1:00 couch stretch on each side

WOD-

Every 1:00 x 10
1 Behind the neck split jerk @ 80 – 90% of 1 rep overhead squat.

Rest ~ 4:00 then,

Every :90 x 8 sets
3 Overhead squats @ 5# – 10# heavier than the weight used on 10/27

Rest ~ 4:00 then

As many rounds as possible in 10:00 of
3 Hang squat cleans 115#(75#)
3 Toes to bar
6 Hang squat cleans 115#(75#)
6 Toes to bar
9 Hang squat cleans 115#(75#)
9 Toes to bar

*Keep adding 3 reps until the clock expires
*Score = last complete round + reps

WOD-

For time:

“Jerry”
Run 1 mile
Row 2,000 meters
Run 1 mile

Compare to July 7th 2019