WODs

21 November 2018

“Thanksgiving with the Girls”

For Time:

Angie’s House:
20 Pull-ups
20 Push-ups
20 Sit-ups
20 Air Squats, then

Helen’s House:
Row 500m/Bike 1K
21 KB Swings (53/35#)
12 Pull-ups, then

Nancy’s House:
Row 500m/Bike 1K
15 Overhead Squats (95/65#), then

Isabel’s House:
20 G2O (95/65#), then

Kelly’s House:
Row 500m/Bike 1K
30 Box Jumps (24/20″)
30 Wall Balls (20/14#)

 

WODs

15 November 2018

A. Overhead Squat
5 x 5 @ 60%

B. 12 min EMOM:
Min 1 – 10 HRPUs
Min 2 – 10 Pistols
Min 3 – 5 Strict Pull-ups + 10 AbMat Sit-ups

C. For Quality:
1. Accumulate 3 mins in bottom of squat
2. 20 Strict Ring Dips
3. Accumulate 3 mins of L-sit w/parrallettes