CrossFit Workout of the Day
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WOD 11.18.19

Strength:

Back squats, 8-8-8-8-8

WOD:

21-15-9 reps for time:

Dumbbell thrusters. 50’/35’s

Pull-up

Post loads and times to beyond the whiteboard.

WOD 11.17.19

Strength:

Super set:

Dumbbell bench press, 8-8-8-8

/elevated feet ring row, 10-10-10-10

WOD:

Amrap in 15 minutes:

3 wall walkers, (L3 handstand walk 10 ft)

6 box jumps, 36/30 inches

9 abmat sit-ups

Post loads and rounds to ruins the whiteboard.

WOD 11.16.19

Strongman/Conditioning:

Head to head style, 4 rounds, each for time:

4 over the shoulder sandbag or D-ball cleans, AHAP

12/8 calorie assault bike

WOD:

5 rounds for time:

10 Deadlifts, 185/125lbs

30 Jumping air squats

Post loads and times to beyond the whiteboard.