18 November – 23 November 2019

Posted on November 16, 2019

Monday, November 18

WOD: For Time

5 Rounds

15 Ketttlebell Dead Lift 70/110

16 Walking Lunges

10 Toes to Bar

 

1 Minute Rest

 

5 Rounds

16 Walking Lunges

10 Toes to Post

15 Kettlebell Dead Lift 35/55

 

*300 Meter Row Buy Out

*26 Minute Time Cap

 

Tuesday, November 19

WOD: Alternating TABATA (8 Minutes)

Step-Ups 20/24

Handstand Hold

 

WOD: 18 Minute AMRAP

10 Ring Dips

6 High Box Jumps 24/30

20 Double Unders

 

Wednesday, November 20

WOD: 5 Rounds

4 Minutes
20 Medicine Ball Sit-Ups 14/20
20 Russian Kettlebell Swings 35/55
30 Second Plank
Max Alternating Dumbbell Clean And Press 35/50
1 Minute Rest

WOD: Death by EMOM 24 Minutes

8 Calorie Row

8 Push-Ups

8 Goblet Squats 35/55

Add 1 rep after every 3 rounds, return to 8 reps per round once you fail to reach the RX  number.

 

Friday, November 22

WOD: 7 Rounds for Time

15 Tuck-Ups

15 Back Extensions

2 Rope Climbs

20 Second Hollow Hold

10 Alternating Dumbbell Snatch 35/50

*27 Minute Time Cap

 

Saturday, November 23

Partner WOD: For Time

110 Box Jumps 20/24

110 Ring Rows

110 Calorie Row

110 Burpee Box Overs

110 Squat Jumps

5 Minutes Battle Rope Drumming

*Partners can partition reps any way they choose

*38 Minute Time Cap

 

 

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