workouts posted in advance!
Workouts are posted through Tuesday, October 1st. Make sure you are pressing on the correct day! Don’t cherry pick 🙂
Today's WOD
WOD: Monday, November 17th, 2025
Group Dynamic Warmup:
- Plank – Push Up Tabata – 2 Minutes
- :20s Plank on hands – :10s of Push Ups
- Banded Shoulder Stretch – 1 Minute per side
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Strength-Endurance: Every 2:30 Minutes x 5 Rounds
- 250 Meter Row/Ski / 200 Meter Run / 600 Meter Bike
- 5 Shoulder to Overhead
*RX (115/85) / RX+ (135/95) / CRX 3@ (185/115)
*Barbell should be unbroken every round
*Bar can come from the ground or from the rack
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Workout: For Time
4 Rounds
- 5 Burpees Over DB
- 10 Alt DB Hang Clean and Jerk (50/35)
- 5 Burpees Over DB
- 200 Meter Run
*Rest 1 Minute at the completion of each round
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Core: 4 Rounds
- 30 Flutter Kicks
- 30 Plate Twists (25/15)
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