Workouts

Monday, Nov 11th

Today's WOD

Fitness Competitor 511Endurance

3 Rounds

10 Calf Raises on plate
10 Alt. Runners Lunge
10 Russian Kettlebell Swings
20sec Hollow Hold

Armistice Partner WOD

AMRAP 22

11 burpees
11 walking lunges
19 sit-ups
18 air squats

3 Rounds

10 Calf Raises on plate
10 Alt. Runners Lunge
10 Russian Kettlebell Swings
20sec Hollow Hold

Armistice Partner WOD

AMRAP 22

11 power cleans (135/95)
11 burpees over bar
19 toes to bar
18 wallballs (20/14)

Warm Up:

2 Rounds:

2 Minutes on Row or Bike

10 Box Jumps w/ Step Up

10 Russian KB Swings

5 Burpee Broad Jumps

 

WOD:

32 Minute EMOM (4 Rounds):

Minute 1: 12 Box Jumps

Minute 2: 10 Burpees

Minute 3: 20 Abmat Sit-ups

Minute 4: Max Calorie Row

Minute 5: 15 Kettlebell Swings (35/25#)

Minute 6: 40 Second Weighted Wall Sit (25/15#)

Minute 7: 40 Second Plank Hold

Minute 8: Max Calorie Row

*Score is Total Calories Rowed

Past WODs

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Baltimore, Md 21224