SEYA November 2019 WODS

Monday Nov 4th

For time:

40 DB Snatch

Rx+(50/35) Rx(35/20)

8 Bar MU Rx(C2B x 2)

30 DB Snatch 

6 Bar MU 

20 DB Snatch 

4 Bar MU

10 DB Snatch 

2 Bar MU

 

Tuesday Nov 5th

7 sets each for time:

250m row

10 OHS

Rest 2 minutes between sets

*Rx+ start at 95/65 and increase by 10# each set*

*Rx start at 45/35 and increase by 10# each set

 

Wednesday Nov 6th 

3 sets each for time:

20 wallballs

Rx+(30/20) Rx(20/14)

15 T2B

10 Deadlifts

Rx+ (185/125) Rx(135/95)

15 T2B

20 wallballs 

Rest 2-3 minutes between sets

 

Thursday Nov 7th 

25 minute Partner AMRAP

Partner 1-  Max cal assault bike

 

Partner 2- 

20 jump lunges

15 anchored setups

10 burpees to plate

 

*Switch at the completion of each round*

 

Friday Nov 8th

TBD

 

Saturday Nov 9th 

CrossFit Open WOD 20.5

 

Sunday Nov 10th

Get outside and be rad!

Monday Nov 11th

Find a new 20RM Back Squat

+

AMRAP 10

Burpees to plate 

5 Dball OTS at the top of each minute starting at 0

Rx+(100/75) Rx(75/50) 

*score is total burpees

Tuesday Nov 12th

“Grip Gone Bad” 

For Time 

1000m/750m row buy in 

25 KB Swings

Rx+(2/1.5 pd) Rx(1.5/1 pd) 

35 Ring Pushups Rx(regular push ups)

50 C2B Rx(pull-ups) 

35 Ring Pushups Rx(regular push ups)

25 KB Swings

Rx+(2/1.5 pd) Rx(1.5/1 pd) 

Wednesday Nov 13th 

EMOM 32

1 - AB Cals

Rx+(15/12) Rx(12/9) 

2 - 10 HSPU Rx(7) 

3 - Anchored Abmat Situps Rx+(25) Rx(15) 

4 - Rest 

 

*score is how many rounds/minutes you complete fully 

Thursday Nov 14th

“Droppin Dimes” 

AMRAP 10

10 T2B Rx(kipping straight leg toe raises) 

10 Box Jump Overs

Rx+(30/24) Rx(24/20) 

10 Wallballs

Rx+(30/20) Rx(20/14) 

Rest 5 Minutes.

Repeat

Friday Nov 15th 

Every 2:30 for 7 Sets

Power Clean x 3 + Hang Squat Clean x 2 + Push Jerk x 1

Start at 65% and building 

+

AMRAP 10

50ft OH Walking Lunge (45/25)

*plate overhead* 

20 Alternating DB Snatch Rx+(50/35) Rx(35/20)

Saturday Nov 16th

Catch a Lift Fundraiser

"Coffland"

For Time

6 minute Hang Hold (cumulative) 

Each time you drop from the bar, perform:

  • 800 meter Run

  • 30 Push-Ups

Sunday Nov 17th

Get outside and be rad! 

3301 Eastern Ave Baltimore , MD 21224

: 667-303-3940

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