10 November – 16 November 2019

Posted on November 10, 2019

Monday, November 11

WOD: 7 Rounds for time

10 Overhead Walking Lunges 14/20

10 Wall Balls 14/20 9’/10′

6 40′ Shuttle Sprints

20 Kettlebell Dead Lift 35/55

*27 Minute Time Cap

 

Tuesday, November 12

WOD:

8 Minute AMRAP

12 Slamball OTS 25/40

12 Knees To Elbows

 

8 Minute AMRAP

12 Burpee Slamballs 25/40

5 Chest to Bar Pull-Ups

 

8 Minute AMRAP

12 Calorie Row

12 Ring rows

 

Wednesday, November 13

WOD: 24 Minute AMRAP

16 Alternating Plank Rows 25/45

16 Back Extensions

9  Goblet Squats 25/45

9 Push-Ups

2 Wall Walks

 

WOD: 5 Rounds For Time

60 Double Unders

30 Hollow Rocks

20 Box Jumps

*1000 Meter Row (completed at any time during the workout)

*30 Minute Time Cap

 

Friday, November 15

WOD: 27 Minute Ladder 2,4,6,8…

Dumbbell Push Press 70/100

Air Squats

Alternating Dumbbell Power Cleans 35/50

*160′ Farmers Carry 70/110 after each round

 

Saturday, November 16

WOD: 6 Rounds For Time

20 Kettlebell Swings

400 Meter Row

20 PVC Pipe Sit-Ups

400 Meter Run

*35 Minute Time Cap

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